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  1. 01dragonslayer

    6 WAYS TO LIFT HARD WITH BAD KNEES

    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...
  2. EG News

    Why The Inverted Row May Be the Best Back Exercise You’re Not Doing

    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...
  3. 01dragonslayer

    AAS misinformation campaign.

    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"...
  4. 01dragonslayer

    Plyometric Training

    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...
  5. 01dragonslayer

    High Reps Vs. Low Reps, The Science!

    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...
  6. 01dragonslayer

    6 Advanced Exercises to Build a Big and Wide Back

    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...
  7. 01dragonslayer

    Building-Up For The Pull-Up

    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...
  8. EG News

    Go from Heel to ‘Sleeveless’ Superhero with this Legday Squat Tip

    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...
  9. EG News

    These 6 Exercise Swaps Can Help You Work Around Lower-Back Issues

    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...
  10. 01dragonslayer

    Should You Be Using the Elliptical for Your Cardio Sessions?

    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...
  11. EG News

    Here’s How and When You Should be Doing Romanian Deadlifts

    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...
  12. EG News

    These 7 Exercises Should be Included In Your Strength Training Routine

    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...
  13. 01dragonslayer

    Power Hypertrophy Upper Lower (P.H.U.L.) Workout

    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...
  14. 01dragonslayer

    Upper/Lower 4 Day Bodybuilding Workout

    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...
  15. 01dragonslayer

    Dumbbell Only Workout: 4 Day Upper/Lower Dumbbell Workout Routine

    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...
  16. EG News

    If Your Glutes are Getting Stronger, Then It Must Be a ‘Good Morning’

    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...
  17. 01dragonslayer

    How to Build More Muscle Using Blood Flow Restriction (BFR) Training

    Dr. John Rusin describes what blood flow restriction training is, the benefits of adding it into your workouts, and how to implement it into your plan! Blood flow restriction (BFR) training is nothing new in the world of muscle and strength. However, recent application of this training method in...
  18. 01dragonslayer

    Upper Body Alternatives to Your Favorite Gym Machines

    Don't have access to your favorite upper body gym machines but still want to hit your favorite upper body workout? Check out these band, barbell, and dumbbell alternatives! Getting the motivation to train at home can be tricky. You’re not at the gym surrounded by other people training with the...
  19. 01dragonslayer

    Squatting And Posterior Tilt: A Look At Butt Wink

    What causes butt wink, and is it something to be concerned about? Learn how to improve your squat form and reduce likelihood of injury by minimizing pelvic rotation. Butt wink refers to the posterior tilting or rotation of the pelvis in the hole of a squat. As a lifters sinks to depth and...
  20. 01dragonslayer

    Top 5 Back Exercises Without Equipment

    Don't let a lack of gear keep you from growing a wide, thick back. Check out the top 5 back exercises without equipment and learn how to perform them! One of the most challenging body parts to develop is a big one that you can’t even see that well – the back. Your upper body is composed of...
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