dumbbell

Pavel Ythjall Previously, I gave you the first installment of my fat-loss superfeature. Nutrition plays an absolutely pivotal role in maximizing changes in body composition; however, so does training. In this second part, I’m going to show you how to maximize fat loss through training in the...

one-arm4.jpg Per Bernal Your mom might be nagging you to pair up for good, but sometimes it’s best to stay single. So it is in the gym, where it can be highly effective to place all your focus on one side and none on the other. In fact, it’s such a positive that you should include at least...

Per Bernal If you are reading this now, I hope you have already read Part 1 of this series and successfully absorbed/processed all the information presented. In Part 2 we will simply be building on the foundation program (Weeks 12 to 9) so that progress is continuous and progressive. The goal...

Roy Callender may be history’s most underrated bodybuilder. Although virtually uncelebrated today, he won four pro shows and thrice finished in the Mr. Olympia top five. Let’s focus on the Olympias. As a 38-year-old rookie in 1978, he placed an eye-opening third. In the controversial 1982 O, he...

Most guys at the gym tend to train the muscle groups they can see when they look in the mirror: Chest, shoulders, and arms. However, the one part of the body that cannot be overlooked (both literally and figuratively) is the upper back. It has been said countless times that most bodybuilding...

Ali versus Frazier, Batman versus the Joker, Apple versus Samsung— fierce rivalries bring out the best in both combatants. And sometimes antagonists can join together to double their effectiveness. Think Magic Johnson and Larry Bird on the Dream Team. Your physique is an amalgamation of...

While traveling, it is very important to have a pre-planned attack for training. If 212 Olympia champ and Y3T athlete Flex Lewis can keep on top of his workouts while traveling the world each year during his prep, so can you! PLAN AHEAD Find out where the gyms are at the destination you’re...

The obliques are a critical component of the abdominal muscle group. A great exercise for developing the obliques is side bends with a dumbbell. To perform this exercise, stand with feet a little less than shoulder- width apart. Hold a dumbbell in your right hand at your side with palm facing...

A strong symmetrical set of shoulders play a crucial role onstage by helping to create the illusion of a smaller waist and enhance the coveted V-taper. Offstage, broad shoulders create a more commanding presence and are recruited for virtually every upper-body compound movement. Overdevelopment...

We asked Roelly Winklaar to take us through a normal delt routine and explain the rationale behind the exercises he chose. First, some basic anatomy: The deltoids are comprised of three parts: anterior (front), medial (middle), and posterior (rear). Winklaar works all three to achieve that full...

Benefits of a Unilateral Routine Sean Concannon Unilateral training is a unique approach to weight training where exercises are done with one arm. You commonly see this with bicep and tricep training or other smaller muscles. But have you ever attempted this type of training with the bigger...

It's all in the title of the thread. Not asking you which one is the best but which one you like doing. Mine are Chest -- vertical chest press Back -- seated rows Biceps -- spider curls Triceps -- weighted dips Shoulders -- kettlebell swings Traps -- barbell shrugs Calves -- seated...

WBFF Pro Ashley Nocera Quick Stats: Age: 20 Height: 5’0’’ – 152 cm Weight: 108 lbs. – 49 kg How did you get started? I was always active as a child. I started swimming at the age of 4 and eventually swam competitively for over 10 years, but I never focused on my diet. I ate...

Here's a simple yet effective routine that you can do utilizing ONLY dumbbells.This type of workout is especially helpful for those that don't have access to a gym for whatever reason,but still want to get in a great workout.Dumbbells are great because you can bring them with you while traveling...

Here's a great read on this issue that many today find themselves in and too often look for time as their excuse for not making it to the gym.Just a different type of work out routine that I have personally used many times as my biz had me traveling a lot. NO TRAINING TIME...

I decided to get rid of the other thread I was posting in and move it over here and make it an actual log. I'll be adding workouts and keeping you all updated. I am working on adding some more size at the moment, when that changes I'll update. I'll start with Thursdays workout in the next post...