muscle

Steve Shaw The Body Part Split is Not Dead - Get Over It Body part splits are dead! That's the drumbeat being hammered out around lifting sites across the Internet. These "bro splits" are only good for the hardcore chemically enhanced, or those of us with way too much time on their hands. I'm...

A common question from novice lifters is ?how many times should I train a muscle group per week?? Many people are under the impression that if they don't give a muscle 168 hours to recover, it will get a bad case of over-training syndrome. It will begin to fall off of their body striation by...

Ryan Rodal 8 Must Do Back Exercises for Mass The back can be one of the most difficult muscle groups of the body to grow and improve. Since it is one of the few muscle groups that cannot be seen by our own two eyes, we must practice intense focus using our mind muscle connection. However, there...

Andy Yingling Collaborator 10 Principles to Boost Your Muscle Building Diet you've heard it all before: You need to eat in order to pack on muscle. Pretty much a no-brainer, really. you've also been told a few other so-called muscle building diet rules that aren?t so true. These are taken...

Steve Shaw 3 Muscle Building Myths Destroyed Muscle confusion. The bodybuilding practice of trying to "confuse" your muscles by switching up workouts and training techniques. The goal: stimulate or re-ignite gains. All kinds of gains. Muscle building confusion. The bodybuilding practice of...

Jeremy Gray Bodybuilding Dilemma - More Weight or More Reps? The debate over lifting more weight or more reps is something searched thousands of times per month. People are looking for the magical answers to these questions when there isn't one. Without consistent training, it doesn't matter if...

Have you found it yet? You know the training rulebook on how to effectively gain muscle mass? You haven't found it either? That's because there isn't one. Sure, you can consider the latest interwebz article or manifesto as fact because it came from some online fitness guru that gave it away for...

Jeremy Gray 12-Week Shoulder Workout for Mass Nothing commands respect like a huge set of boulder shoulders. You know… the kind that makes shirts fit funny. It doesn’t matter how hard you train your chest, arms, calves, or back… If you don’t have a decent set of shoulders, you look funny. If...

Steve Shaw 50 Ways to Not SUCK at Muscle Building Consider this article to be my big book of secrets. A Cliff's Notes version, if you will. If you approached me in the gym and wanted the best possible advice on how to build muscle, this feature contains the sum of what I would tell you. I'm...

Ryan Rodal Bodybuilding Blunders: 6 Muscle Groups You Shouldn't Be Skipping When it comes to working out, there are certain staple body parts that bodybuilders and lifter aficionados enjoy more than others. Chest, biceps, and shoulders are rarely skipped in any routine. However, there are...

Recent studies have raised alarms about GLP-1 drugs, like Ozempic, Wegovy, and Mounjaro, highlighting that a significant portion of the weight lost may come from lean muscle mass. In fact, some studies report that reductions in lean mass range between 40% and 60% as a proportion of total weight...

Alex Roberts Build Bigger Calves With This Systematic, Can't Fail Workout Calf training is hard. Really hard. High rep, low rep, heavy weights, volume, range of motion, tempo, frequency! You've tried it all, but are your calves growing? There are many myths and legends when it comes to the...

Andy Yingling Collaborator The 4 Best Muscle Building Workout Techniques You've Never Tried Let me introduce Josh. He might be a lot like you, or a few other lifters you know. Josh has low self-esteem. When he looks in the mirror all he see is a scrawny twig with no muscle mass. So Josh decides...

It's time we address the question of all questions - the optimal rep range for muscle building. You know that feeling of starting a set and wondering if maybe, just maybe you should do a few more reps, and vice-versa - if doing less reps and lifting heavier would produce the better results. The...

Steve Shaw How Long Does It Take to Build Muscle? Use this chart as a tool to help you determine how quickly you can build muscle mass as a beginner, and as an experienced lifter. Data is based upon Dr. Casey Butt's analysis of how fast a natural bodybuilder can gain muscle mass.. Understand...

Jeremy Gray 12-Week Shoulder Workout for Mass Nothing commands respect like a huge set of boulder shoulders. You know… the kind that makes shirts fit funny. It doesn’t matter how hard you train your chest, arms, calves, or back… If you don’t have a decent set of shoulders, you look funny. If...

Alex Roberts 3 Step Warm-Up for Maximum Performance & Muscle Gains When it comes to building muscle and strength, we all know that training with intensity and following a good plan is a key part of success. However, one of the most commonly overlooked aspects of working out is the warm-up. Too...

So, you want to strut around with an extra 30 to 40 pounds of dense, vascular, striated slabs of muscle, aesthetically cloaking your bones? Who doesn’t? If every guy reading this could wake up tomorrow with a chiseled 20-inch arm, he would. Any dude who says otherwise is lying. The question of...

If your push-day workouts feel stale, it’s time to shake things up. Standard barbell presses and machine work can build muscle, but repeating the same movements weekly leads to plateaus and gaps in strength development. To maximize chest, shoulder, and triceps gains, you need variety—fresh...

Jeremy Gray 10 Muscle Building Facts Everyone Needs to Know When it comes to building muscle, there are a lot of theories, methods, preferences, and variables that everyone has their own thoughts on. The problem with having so much information available is we begin to start overcomplicating...