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FOR ABS, SQUATS AND DEADLIFTS SUCK A few studies have taken the position that multi-joint, free-weight exercises such as barbell squats and deadlifts activate "core" muscles better than isolation core exercises. These studies have led many trainers, coaches and exercise enthusiasts to...

With the 2/1 technique, lift the weight using two limbs and lower the weight with one limb. For the leg press, you'll lift the weight up with both legs, lower slowly with one, then repeat, alternating legs. Accentuating the eccentric (negative) stress will lead to more strength gains. The...

Glutathione is an antioxidant peptide found in most living organisms, including humans, animals, plants and fungi. Its job is to fight oxidative stress and prevent free radicals from damaging the body. Glutathione is popular among enhanced bodybuilders because it protects and regenerates the...

People who want to build a lean, muscular physique go through a kind of nutritional evolution: STAGE 1 First, they start to actually pay attention to nutrition. After the newbie gains fizzle out, they realize they need to improve their diet strategy... or, you know, actually have one. They...

If you’ve been around the lifting game for a while, you have heard the term, “you need to row to grow.” Rowing, whether a vertical or horizontal pull, helps build a thick upper back, giving you that much-desired wingspan. But vanity is not all the back is good for because a strong and muscular...

It is well documented that consumption of carbohydrates during exercise can improve performance (1), and there is also a wealth of research that supports the notion that including electrolytes such as sodium into a sports drink has been shown to increase and support hydration levels (ingestion...

Something which is endlessly discussed on bodybuilding forums is how nutrition should be tailored to fit our training needs. In particular, the period prior, during, and after training is the subject of much discussion and critical analysis, with opinions ranging from the post-workout window...

In part 1 of our series we looked at evidence in whether the distribution of protein had an effect on body composition as well as whether breakfast was necessary. Today we look at whether when we eat our food, matters, with a particular focus on when we consume carbohydrates. No Carbohydrates...

by Jenn Sinrich Any endurance athlete knows that nailing your hydration and nutrition is key to performing well—but figuring out your fueling strategy can be one of the trickiest parts of training. Without enough fluids or calories, you’ll hit the wall just a few miles into a long run...

Dianabol Summary In the world of bodybuilding, Dianabol is one of the most popular steroids. Dianabol steroid was created before the 1960s and is the second steroid on the market after testosterone. Its reputation is due to its rapid actions in increasing muscle mass. Dianabol is composed of...

Are you a fan of boxing? Whether you like boxing or watching boxing matches, both do apply in this case. You have seen how built the boxers are; you must wonder if they get it from their boxing training or incorporate other exercises into their training routine. Most people associate boxing with...

Which intermittent-fasting diet is the best choice for your fitness goals? Here's a rundown of the major IF schedules Intermittent fasting has been a popular weight-loss trend for years. It is an easy way to train your body to go longer periods without food, and it can be done in many ways...

Collectively made up of leucine, isoleucine, and valine, BCAAs are known as essential amino acids because the human body cannot produce them and they must be consumed through diet or supplementation. Independently, each BCAA plays an important physiological role in the body. However, it is their...

Becoming a mother requires lots of lifting, and I’m not talking about dumbbells. From carrying your children, groceries, car seats, strollers, and a baby bump when pregnant, being a mom calls for a strong body. In past years, expectant mothers have been given the instructions to take a load off...

By Adam Bisek Amongst the vast annals of bodybuilding folklore lies the theory of fasted aerobic activity; “fasted cardio.” The notion implies doing a bout of aerobics in the morning on an empty stomach will result in greater fat loss. Much like many long-standing hypotheses, this one went...

The term “Bro Science” in this sense is false information and common misconceptions as it relates to bodybuilding. The focus is on gaining strength and building muscle as this is the focus of many lifters who train in the gym most days of the week. However, because of lack of time under tension...

Maintaining a high level of performance during your workouts while in a calorie deficit can be tough. Use these tips to make it a bit easier for yourself. Performance is easily sustained when caloric intake is plentiful. When food intake is high, the body has a surplus of energy available to...

What you consume pre- and post-workout is important. But to maximize your exercise performance, improve recovery, and decrease muscle damage, there’s another window of opportunity you may be missing. Intra-workout supplementation. Intra-workout supplementation is the scientific-sounding name...

If you need to get your training back on track, training one limb or side at a time—also known as unilateral training—may be just the jolt you need. Single-arm rows and alternating biceps curls are great basic lifts most people in the gym are familiar with. But we tend to forget you can break...

There’s a reason high-intensity interval training (HIIT) was named the number 1 fitness trend for 2018: It works. Fitness newbies and workout veterans alike continue turning to these quick, intense sessions as an effective, time-efficient means to lose weight — and keep it off. For example...