muscle

How to Keep Getting Stronger Plenty of programs can help you get strong. The optimal plan depends on what's limiting you the most. Here are the three factors to consider. What’s the Best Way to Get Strong? If your main goal is to get strong, you’re probably a little confused right now. There are...

Build Your Biceps, Not Your Belly Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly. Building muscle without getting fat isn't complicated, but many lifters search endlessly for the best new method or secret. The truth is...

Effort vs. Volume vs. Load: What's the best way to build muscle? Effort, load, or volume-based training? Here's what you need to know. Note: I examined effort-based hypertrophy training 610 in Part 1 of this series. In the next installment, we’ll look at load-based training. But first, let’s dig...

Enter the Nerve and Muscle Matrix If you've spent most of your lifting career doing 3 sets of 10 reps, do the opposite and you'll see astounding new gains. Here's why and how to program it. Who's In Control? One question addressed by physiologists is whether nerve controlled muscle, or muscle...

If ever there was a bodybuilder who exemplified ‘bicep goals’ it was Phil Heath. Despite retiring from active competition, the seven-time Mr Olympia still appears to be forged from twisted steel and, fortunately, the icon is all about sharing his tried and tested methods. In a recent Instagram...

Make Better Gains with 30 Minute Workouts TAGS BODYBUILDING, TRAINING HERE'S WHAT YOU NEED TO KNOW... With a smart training plan, you can cut your gym time in half and increase your gains at the same time. Intense workouts done for three days a week with greater discipline, focus, and...

When it comes to building some good old fashioned solid muscle, sometime the tried and tested methods really are the best, and if there’s anyone who likes to put his workouts to the test, it’s Jeff Nippard. With a constant and ever confusing influx of gadgets and new-fangled devices taking up...

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...

Four-time Mr Olympia, Jay Cutler was always the total package on stage, wowing audiences year after year with his epic rear lat spread. And, in a recent Instagram post, the icon has shared one of his go-to exercises for building a better back. If you want to crush your muscle building goals like...

Here are twelve things about building a great physique: 1. BIG WEIGHTS DON'T NECESSARILY EQUAL BIG MUSCLES One of the fundamental principles of resistance training is Gradual Progressive Overload (GPO), which means that for a muscle to get bigger and stronger it must be subjected, gradually, to...

Are you training for bodybuilding purposes or for powerlifting purposes? Knowing the answer will make a world of difference in how you squat. Or at least it ought to. Here are the foundational differences between squatting for powerlifting purposes (increasing your 1 RMa) and squatting for...

THE SKINNY FAT EPIDEMIC There's endless information on how scrawny people can build muscle and even more information on how chubby people can lose fat. But what if you're struggling with both? Lacking muscle and carrying excess adipose tissue makes a person skinny fat, and it's an epidemic...

View: https://youtu.be/GpO7pR7oEyQ THE KEY IS THE FALSE GRIP The "false grip" is what determines whether the muscle-up is an exercise worth doing, or if it's just a gym trick with little actual training benefits. Use the false grip and you'll be able to "peak" your body by applying muscular...

Many men get tripped up by copying the diet of their favorite bodybuilder or hypertrophied action movie star. The problem? Well, most men don't have the genetics of a pro, they don't do the marathon workouts of a pro, and they're not using the drugs the pros are using. Heck, even guys on...

You know what is not the only thing that will give you wings, so will lat pulldowns. Here, we are diving into the ten best lat pulldown variations to add muscle and strength to this visually appealing muscle. Whether you’re a gym newbie or a seasoned lifter, these variations target your...

HERE'S WHAT YOU NEED TO KNOW... Resveratrol is known for possibly increasing life span, preventing cancer, and protecting against heart disease, Alzheimer's, and diabetes. Resveratrol is also a performance-enhancement supplement. It can act as an anti-inflammatory and may increase testosterone...

POMEGRANATE AIDS THE PROSTATE AND INCREASES MUSCLE STRENGTH Punicalagin is a type of polyphenol found in pomegranate and pomegranate juice. You might not have heard of it before, but punicalagin supports the male urinary tract and reproductive system in the following ways: Promotes healthy...

by TC Luoma The 3/7 Method for Muscle Growth and Strength A scientifically proven and extremely time-efficient set/rep scheme for increasing muscle growth and strength. Check it out here. Muscle Growth, Metabolic Stress, and Mechanical Stress I’m a sucker for metabolic stress. If, after a...

Whether we’re ready or not, summertime has officially arrived and millions of people have already begun trading in their sweatshirts for their swimsuits. For some, hotter months means hitting the gym more to shave off some unwanted winter weight that’s been hiding underneath those oversized...

As US Army veteran and IFBB Pro, Jeremy Potvin is recovering from a partial distal bicep tendon rupture with a technique known as Blood Flow Restriction training or BFR to get back into flexing shape, M&F takes a closer look. “Blood Flow Restriction training safely prevents low-oxygen blood...