muscle

Spring is here, which means one thing: It’s time to shed the winter fluff and get ready for skin season. You’re in the right place if you want a no-excuses, dumbbell only training program that sheds fat, builds muscle, and cranks up your cardio. This four-week spring shred plan is designed to...

You can train insane to shed fat, but if your nutrition isn’t dialed in, your fat loss will stall, your energy will tank, and your results will suck. The goal isn’t just to cut calories but to fuel your workouts, preserve lean muscle, and promote fat loss while keeping energy levels high. But...

Alex Roberts Gain Muscle Mass Fast With These 3 Proven Methods Editor's note: This article by Bob Kupniewski originally appeared at Machine Muscle. As I continue to focus on my off-season and try to add some size, I thought it would be a good time to write a training article. I have used some...

Nick Ludlow How to Perform the Dumbbell Arnold Press Nothing draws attention to a well-rounded and balanced physique quite like full, capped deltoid muscles. Evenly developed deltoids contribute to the aesthetic X-physique by increasing the illusion of broader shoulders and a narrower waist...

Nick Ludlow How to Perform the Barbell Upright Row Nothing draws attention to a well-rounded and balanced physique quite like full, capped deltoid muscles. Evenly developed deltoids contribute to the aesthetic X-physique by increasing the illusion of broader shoulders and a narrower waist. The...

Nick Ludlow How to Perform the Cable Reverse Fly Nothing draws attention to a well-rounded and balanced physique quite like full, capped deltoid muscles. Evenly developed deltoids contribute to the aesthetic X-physique by increasing the illusion of broader shoulders and a narrower waist. The...

Alex Roberts Realistic Muscle Building and How Fast to Gain Weight Cutting diet complete. Although I was shredded, I had certainly lost a lot of size. But now I was ready to hop on that ?gains train.? It was time for some big eating. My mindset shifted from being as shredded as possible, to...

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...