exercises

Walk into any gym and you'll find the dedicated, the people who know what they are doing, and the people who have no idea what a barbell is. There are quite a few exercises and machines that aren't worth doing, but there are six "social media exercises" that are more an ego lift than anything...

Okay, so you've pretty much figured out how to gain muscle on your upper body, quads and hams but what about those two underpins called calves? How are they stacking up in proportion to the rest of your body? Do you look like a candy apple? How about a team mascot with no pants? Calves are the...

You've read how important a proper warm-up and cool down are to your safety and performance, so what exactly should you do? A few pointers can go a long way when it comes to warming up and cooling down - and it doesn't need to take all day. If you can spend even 10 to 15 minutes warming up...

It’s pretty frustrating when you put so much time and effort into going to the gym, eating right, and making sure you perform exercises properly only to see your gains stalling. Even though you don’t plan on being a professional bodybuilder, it’s nice to be able to see some changes in the mirror...

Scott James Bailey has become a popular coach on social media thanks to his “Daily Mobility Techniques for Stiff People.” Recently, Bailey, who is followed by elite bodybuilders such as Brandon Curry and Martin Fitzwater, shared his answer to a popular pumping iron problem: How do I fix my...

Free weights will always be the best option for most to build strong, muscular legs, but sometimes, your legs need a change of pace. Or you walk into the gym, and all the squat racks are taken. That’s an ideal situation to try a one-piece-of-equipment workout to smoke your legs. Enter this...

13 Exercises You Need Can't spend a ton of time in the gym? Build a physique that looks like you do. Make these exercises a priority. Some people love to spend hours in the gym. Others want to earn a built physique without putting in any extra time doing it. Luckily, it's possible to do fast and...

There are many cool and highly effective strength exercises and it’s impossible to do them all. Between all the variations of deadlifts, presses, rows, squats, and carries, you should never run out of ways to challenge yourself in the gym. But here’s the thing—progress isn’t always about...

by Stuart McRobert How to Know If You're Sabotaging Yourself To gain serious size, stop standing in your own way. Take this bodybuilding test to see if you're on the right path. Can you check everything off this list? Think of it like an assessment. It’ll help you whether you’re drug-free and...

by Christian Thibaudeau A Complete 12-Week Plan This advanced program will build rapid strength and add mass to your entire body. Here's how to do it. Clusters are my favorite method to increase strength as fast as possible. They're powerful, but because they're so neurologically demanding you...

Jay Cutler was so celebrated for his enormous arms that he lifted no less than four Olympia trophies during his time in active bodybuilding competition. Now aged, 51, Cutler is still crushing his workouts and has shared the top three tricep exercises that he uses to keep taxing those arms...

You’re no stranger to training your hamstrings, but let’s face it—there’s a good chance you’re only hitting half your posterior potential. Your programming already has a good mix of deadlifts, RDLs, and other hip-dominant moves that usually take center stage, but what about the supporting cast...

The benefits of high-intensity interval training and steady-state cardio are similar regarding fat loss. The only considerations you need to think about are time and preference. Not whether one burns more fat or calories. It’s how much time you are willing to devote to getting your heart rate up...

Mike Mentzer’s modified old school “most productive” two-day split Workout 1 (Day A) of Mentzer’s Routine Leg Exercises i. Super Set of {Leg Extensions and Leg Presses} —{1 Super Set} x 6-8 Reps ii. Squats —1 Set x 6-8 Reps iii. Leg Curls —2 Sets x 6-8 Reps iv. Calf Raises —2...

In bodybuilding, legs are the sturdy foundation upon which our physique stands. However, due to factors like genetics and lifestyle, some bodybuilders may have weak and thinner legs that cannot support their fitness performance and enhance aesthetics, hence the need to grow them bigger. Bigger...

Got lagging muscles? Build your calves, abs, quads, hams, traps, and chest. We'll show you how. “Hey Chad, what’s the single best exercise for…?” I get that question every day, and I often shudder because we don’t live in a world where we’re so limited, especially to just one measly exercise...

Been lifting hard for years? Add these joint and spine-friendly movements to your program and keep making gains. The longer you’re on the planet, the more wear and tear you’re bound to accrue. It’s like compound interest, just the opposite. Years of heavy barbell work, sports, and being behind...

Some stunningly smart advice that you can start applying to your workouts immediately. Welcome to part two of my 11 Principles of Effective Bodybuilding Training Programs. If you haven’t read Part 1 139, make sure to check it out. Before we get into principles 6 through 11, let me explain how...

The Most Effective Exercises Ever? Probably. Quick, name the seven most effective exercises. Got it? Now see if your list matches ours. No matter what kind of lifter you are or how your training is organized – full body workouts, push-pull, single body part splits – these are the most effective...

Simple Workouts. More Progress. Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how. Minimalist Training Busy? Still want to be strong and jacked? You can do it. You just need a time-efficient workout that’ll give you...