muscle

The Minimalist's Guide to Getting Jacked Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size. Get Big with the Fewest Number of Exercises What’s the minimum number of exercises you can use and still gain...

When building a strong, chiseled upper body, you don’t need a lot of equipment—what you really need is a great chest and shoulder workout routine and just one piece of equipment. That’s where the beauty of a one-piece workout comes in, and we’re focusing on one of the most versatile tools in the...

There’s no getting around it, the best way to stimulate the muscle into adapting, and growing bigger, is to load that muscle towards failure so that it comes back stronger. Still, there’s only so many reps that one can make before it’s time to hit the shower. Or is there? A new study suggests...

What many people don’t realize about hypertrophy is that it’s basically isolated conditioning, supplemented by higher caloric intake to make muscles grow. In most movements in the gym, muscles often benefit from increasing work capacity and overall cumulative volume, to ultimately fully fatigue...

It’s one thing to be a world-class athlete, and it’s another to be successful on the media side of sports. Imagine doing both at the same time. That has been what Wendy Fortino has been doing for the last couple of years now. The IFBB Pro League Figure competitor has been a host of several shows...

When it comes to this hypertrophy workout and in general hypertrophy training, the goal is simple: increase muscle size and get stronger in the process. While traditional methods like straight sets and progressive overload are effective, advanced techniques such as density sets, dropsets, and...

You can do many satisfying things in the gym, but few can match arm day especially when you add these triceps exercises into your routine. We’re not exaggerating. The feeling of extending your elbow and rotating your arm to reveal your sexy horseshoe triceps is unmatched. But the triceps are...

GRIM submitted a new resource: Bio Genetic 2004 - The Bio-Genetic Muscle Gain Program Read more about this resource...

The Very Best Workout Split For YOUR Goals Build muscle faster and get stupid strong by choosing the right workout split for your personal goals and schedule. Pick one of these. How do you organize your training? Pick the wrong workout split and you won’t get optimal results, regardless of the...

Almost Everyone Does It Wrong People who want to get lean almost always do exactly the opposite of what they should be doing. Here's the counterintuitive truth. Acquiring the physique you crave will likely, at some point, require a fat loss phase. Sadly, a lot of people actually end up...

Why Deloading Is Often Not Enough There's a way to resensitize your muscles and make them more responsive to growth. Here's everything you need to know. The world of resistance training is full of irony: The bigger you get to impress girls, the more you have dudes telling you, “Nice arms...

How to Program for Constant Gains Stuck in a rut? Dig yourself out with a specialization plan. Here's how to do it with any goal. Advanced lifters face a catch-22 situation: Their body is so well adapted to the type of stress provided by strength training that they require a huge amount of it...

7 Ways to Screw Up Your Gains Adding more weight to the bar always works for strength and muscle gains, but many people manage to mess it up. Here's how. Resistance training consists of performing movements against a load. Your muscles produce tension and force to complete the loaded movement...

The fastest fat loss possible. The most muscle retention possible. Let's do it. To strip fat and retain muscle, scientist and bodybuilder Dr. Lonnie Lowry does “non-panting” fasted cardio when fat is most vulnerable. Hang on to muscle by drinking Mag-10 during fasted cardio. This will ensure...

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 your gains won't budge despite your best efforts, you may be making one of the four biggest muscle-building blunders. Fix them and grow. Here's what you need to know... Your gains will stagnate if you only weight train within the same rep ranges and loading patterns. Alternate by using more...

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions. Chin-Ups for Pure Muscle Growth There are two problems with most chin-up programs: They're usually designed to help you increase the number of chins you can do, not increase muscle mass. While...

Metcon For Health, Leanness, and Muscle You don't need hours of cardio to keep your heart healthy and your body lean. Here are the best ways to do loaded metabolic conditioning. Metabolic conditioning 25 (metcon) won’t just make you healthier. It’ll allow you to recover faster between sets and...

by Christian Thibaudeau Here's what you need to know about this tricky gene and its variants. The ACTN3 gene is in large part responsible for the type of muscle tissue that you have. Not only the muscle fiber dominance, but also the various qualities of the tissue itself – how well it handles...

Hardgainers, Freaks, and You Are you a hardgainer, a freak, or one of the other 5 types of muscle gainers? Find out here and learn how to lift if you're not gifted. There are seven different kinds of muscle gainers. The term “hardgainer” describes someone who has a poor genetic response to...