lower

So.. i have like no ass. Lol never had an ass. Also. I have a bit of scoliosis and a gimpy right foot and ankle. Even leg press puts my lower back in pain, but at least my ankle is letting me workout with a leg press again (had right ankle crushed some 8 years ago which had made any real lower...

UPPER BODY EXERCISES THAT IMPROVE EVERYTHING Want to build more muscle, get stronger, increase athletic performance, and strengthen your tendons? Then you need to focus on eccentric training and use these upper body exercises. Mechanical eccentrics are a great way to introduce a form of...

Fat has the most calories per gram, which may be why people get so confused about how much to eat. My advice? Establish your go-to healthy fat sources and know which ones to avoid completely. Your favorites will differ from mine, but generally, my main sources are olive oil, avocado, and...

One of the best pieces of muscle-building is that you must row to grow. You may have heard this before, but it bears repeating because too many lifters still focus on the mirror muscles. Training the posterior delts, upper back, and lats must be a priority when muscle and strength are your...

THE WORST KNEE INJURY IMAGINABLE In 2017, while playing basketball, I experienced one of the worst knee injuries you can get: a bilateral patellar tendon rupture. That's a full separation of the patellar tendon on both knees at the same time. The silver lining has been plenty of insight on what...

Have you heard the term out of sight, out of mind? This can be applied in many gym settings where some beginner and intermediate lifters train the mirror muscles—you know, abs, pecs and biceps—and forget those all-important posterior muscles. That’s where the inverted row comes in. One muscle...

There is a multitude of good information on AAS. I won't and can't cover it all here. Here's a real short version: Not the DEA, AMA, NJEM, ACS, AHA, US Army...not one organization...recommended that AAS be controlled. In fact, they all recommended that the remain over the counter, or "legend"...

Alex Aronis Power Up With Plyometric Training By Andy G Improve conditioning, increase muscle development and propel your physique to new heights! While these moves may seem better suited for the playground, they're actually beneficial to those of us a few years beyond playtime. These...

Higher reps vs lower reps has been a debate for decades among those focused on hypertrophy, such as bodybuilders and casual lifters just looking to add some muscle mass. When people ask me what rep ranges are best for hypertrophy, my typical response is “all of them!” Monica shows what smart...

Basics can be best when it comes to building muscle and getting stronger. My guess is that you are reading this article because you want to do both. When it comes to back training, you can stick with the same and simple movements such as pull ups, one-arm rows, pulldowns, and just try to add...

Pull-ups are one of the best exercises for your upper body because it works the lats, shoulders, arms, traps, and even activates the abs. It’s also a great way to show off all that hard work you’ve been doing in the gym since it’s a true test of strength. I’m not just talking to the men showing...

Former M&F cover models Frank Sepe and Don Saladino may be known for their “Sleeveless” workouts, but they are about much more than arm training. They push themselves hard on leg day too. As they do with their other workouts, Sepe and Saladino find ways to make lower body exercises more...

When back pain strikes, you think you’re the only person suffering, but that’s not the case with back pain. In the U.S., many people will suffer from chronic or acute low back pain at some point in their lives. And about 2% to 10% of people who experience low back pain develop chronic low back...

By: Matt Weik When it comes to pieces of cardio equipment, each style and piece seems to have its own set of positives and negatives. You have the bike which is great assuming you don’t have any lower back issues, you have the treadmill, which is great if you don’t have knee problems… the...

The Romanian deadlift exercise was named after the Romanian weightlifter Nicu Vlad, an Olympic medalist in the ’80s and ’90s. Vlad performed this deadlift variation after finishing his Olympic lifting, and some fellow lifters asked him what he was doing. He said he did them to make his entire...

The most popular movements to build absolute strength are the barbell squat, deadlift, bench, and overhead press. With these exercises, the barbell moves in a relatively straight line for you to build more size and strength. But these are not the only exercises you should be doing in fact there...

Build both size and strength in this 4 day split based around basic compound movements. Get the best of both worlds with bodybuilding and powerlifting. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration12 weeks Days Per Week 4 Time Per...

Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration10 weeks Days Per Week 4 Time Per...

This dumbbell only upper/lower workout program only requires dumbbells and is perfect for those looking to build lean muscle mass at home or on the go! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration12 weeks Days Per Week 4 Time Per...

Have you seen lifters turn a barbell squat into a good morning by losing upper back tightness? Now the problem isn’t that the good morning exercise isn’t a great exercise, but the issue here is placing the lower back in a risky position. A squat is a squat, and good mornings are good mornings...