heavy

Personal trainers frequently hear women express a desire to “tone up” while at the same time having fear of getting “bulky” or looking “manly.” The common misconception is that lifting heavy weights for women will make their muscles big and beefy, and instead, they often opt for light weights...

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...

Shaun Clarida made sure that no stone, or muscle, was left unturned as he shared his very last heavy back day workout with more than 650,000 of his Instagram followers—just days out from Olympia 2024. For “The Giant Killer,” the time for talking is over as he let his epic session to do the...

Having won the Mr. Olympia Classic Physique trophy every year since 2019, many observers and competitors are making bold predictions that Chris Bumstead is going to be toppled on bodybuilding’s biggest stage in less than 2 weeks, but if 2024 is going to be the year that the chiselled Canadian is...

4 Strategies for Strength, Size, and Athleticism Want to build strength, size, and athleticism with one training program? All you need is this plan. I Want It All Want to build muscle and strength while also increasing athleticism? Well, some coaches say you just need to train like an athlete...

Want to get jacked in a hurry? Hold something heavy and walk. Here are the best ways to do it. Loaded carries are the most functional training you can do. They also happen to strengthen your core and grip (making you better at other lifts), and they get you yoked like nothing else. If you’re...

HERE'S WHAT YOU NEED TO KNOW... Type I fibers are considered "endurance fibers" and not that important for muscle building, but they can and should be hypertrophied. You have the same muscle fiber distribution as most pro-bodybuilders. They just know how to hypertrophy their Type I fibers...

Experienced bodybuilders often meticulously plan their pre-contest training regimen during the off-season. They employ strategies such as split system workouts, carefully calibrated sets and reps, and a diverse array of targeted exercises to maximize muscle growth and strength. Their primary...

Although getting a pump feels good and can be gratifying in the short term, research shows you don’t need to get a pump to build muscle. What’s more, focusing exclusively on the kind of training that’s most effective for getting a pump—high-reps, light weights, short rest periods, and so...

Yes and no. While scientists are still unraveling the complex systems responsible for muscle growth, it’s clear pump training is effective for building muscle. That doesn’t mean it’s optimal for building muscle, though. You can build muscle effectively without ever getting a pump, as...

I’ve been enthralled by PAP ever since I heard about legendary Canadian Sprinter Ben Johnson squatting 600 lbs for 3 reps ten-minutes prior to his infamous 1988 Olympic 9.79-second world-record performance in the 100-meter sprint. Although Ben’s gold medal was later stripped due to a positive...

BY BRET CONTRERAS, PHD, CSCS Ever since I started consuming fitness information over two decades ago, there’s been a myth that won’t ever seem to die. The myth states that lifting light weights for high reps will tone the muscles, whereas lifting heavy weights for lower reps will bulk the...

Behind every incredible physique, there’s a story of hard work, discipline, and unwavering dedication. For Mike Mentzer, that story includes innovation and pushing the limits of the human body and mind’s capabilities. Mike Mentzer’s training was unlike anyone else’s of his time. The term legend...

The key to building muscle while staying healthy is to hammer the muscles while sparing the joints. Uninjured joints are a major key to consistency. There's no bigger deterrent of long-term progress than being on the sidelines with chronic joint pain. It comes down to two simple principles...

Loaded carries should be a regular part of your training routine. They build muscle, torch fat, and ramp up performance. The farmer's walk is the simplest of the loaded carries. It's just the easiest way to pick up heavy shit and get jacked. THE COMMERCIAL GYM PROBLEM A heavy farmer's walk will...

The farmer's walk builds muscle ridiculously fast, slashes body fat, increases strength and performance in the big lifts, and has very little risk of injury. A heavy farmer's walk will quickly fry your back, shoulders, and grip while making your lungs feel like you've guzzled a gallon of...

Weightlifting belts have been a long-standing debate across all types of athletes in the gym. One side of the argument claims that belts are an essential piece of equipment to perform heavy lifts without injury; the other side claim that these weightlifting belts are simply a band-aid for any...

A 12 INCH NEEDLE IN MY LIVER I was 20 years old and in for a routine check-up that included some labs. At this point in life, I lifted weights six times a week. I assumed everything would look flawless. I was wrong. I got a call back from the sports medicine GP saying I needed to come back in...

Body levers can play a pretty heavy role into what we naturally excel at. People with long arms, for instance, will likely be especially good at throwing, rowing, martial arts, and racquet sports. Taller folks will generally have a size advantage in basketball and volleyball. Large, heavy people...

If you're a competitive bodybuilder, then a pair of killer arms are essential for making your mark in any competition you enter. If you're just a beach bodybuilder, a set of well developed biceps and triceps is very much needed to make acquaintance with the fairer gender in your travels. If...