muscles

Many exercises train the back and core, and when you are lucky, an exercise comes along that trains both. Enter the renegade row, a combination of a Front plank with a single-arm dumbbell row. But it’s not for the faint of heart, and here’s why Your core strength limits you because you row...

The idea that lactic acid builds up to a torrent in our muscles, gradually bringing exercise to a halt is a process that many athletes and gymgoers consider whenever they are attempting to push past their limits, but recent commentary from Dr Mark Burnley, who is an expert in endurance...

How to Design a Dynamic Warm-Up Don't waste all your training time warming up. But don't skip the warm-up either. Get primed to lift in just 6 minutes. Here's how. Where do you stand on warming-up? There's a spectrum. On one end, there's no warm-up at all. People walk into the gym after eight...

Did you know that over 6.3 million animals enter U.S. shelters every year? Sadly, many of these innocent creatures face an uncertain future, with euthanasia being a tragic reality for far too many. But there’s hope. Celebrity photographer Mike Ruiz, a passionate advocate for animal rescue, is...

The classic pushup will never go out of style, but it can get dull, especially for those able to knock out a few sets of 20 or more reps with relative ease. However, many excellent variations exist, including the one with the coolest exercise name ever, the TRX Atomic Pushup. This isn’t just...

In bodybuilding, legs are the sturdy foundation upon which our physique stands. However, due to factors like genetics and lifestyle, some bodybuilders may have weak and thinner legs that cannot support their fitness performance and enhance aesthetics, hence the need to grow them bigger. Bigger...

3 Tricks that can instantly add 20 to 40 pounds to your best previous lifts. Imagine this scenario: You’re sitting in the audience at a strength and conditioning conference, there to learn a thing or two about building bigger, stronger muscles, and the speaker calls you up to the podium. The...

The Most Effective Exercises Ever? Probably. Quick, name the seven most effective exercises. Got it? Now see if your list matches ours. No matter what kind of lifter you are or how your training is organized – full body workouts, push-pull, single body part splits – these are the most effective...

Squats, deadlifts, strict press, bench, and pull up. They often are (and should be) staples in your routine around which the rest of your program should circulate. This article isn’t about that. It’s about the parts you don’t notice, the weaker points that you have allowed to atrophy. It’s...

Petar Klančir has been working hard since a snapped bicep tendon in 2022 halted his Olympia dreams, and has even recently competed in HYROX in addition to prepping his up and coming bodybuilding clients. The colossal Croatian certainly has plenty to offer when it comes to answering some of the...

There may be some particular body parts that you want to focus on during your workouts. Perhaps it is the arms, the core, the glutes, or the legs, but what about the breasts? Is that even an area you can work on in the gym without a visit to the plastic surgeon’s office? Perkier, larger, or...

Scientists from one of England’s top sporting universities brought Eddie Hall into the lab to try and figure out how one of the world’s strongest men is able to lift such heavy weights and as a result, they made a surprising discovery that may lead to game changing new training plans for...

Golf may seem like a sport that revolves around finesse and precision, but it’s a power game at its core. From driving the ball off the tee to maintaining control through your golf swing, building strength in the right areas of your body can make all the difference. That’s where the weight room...

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...

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...

3 Shocking New Findings About Exercise Selection The big free-weight lifts are the best exercises for muscle and strength, right? Well, it's more nuanced than that. Here's the new science. You must focus on the big basic lifts to build muscle and strength, right? Well, not so fast. The newest...

The tried and true workout program that builds muscle, burns fat, and busts plateaus. Training wise, I’ve tried it all: powerlifting style, Olympic style, and of course, bodybuilding style. All of them worked, for awhile, but the one that I keep coming back to, the one that never fails me, is...

Bad Posture Can Make You Sick Poor energy, poor endurance, bad digestion, acid reflux, TMJ problems, and even low self-esteem could all be caused by the way you stand or sit. Forward head posture can add significant stress to your muscles and joints. You know that. But the benefits of improving...

Busting the Myths and Uncovering the Science Do chiropractors have a bad reputation? Do they deserve it? And what can they really do for athletes besides crack necks? Answers here. When you hear the word “chiropractor,” what comes to mind? For many, it’s a cracking sound, a bit of fear, or even...

Does Icing Slow Down Recovery and Growth? Icing achy muscles after exercise actually prevents healing and growth and does nothing to ease pain. Here's what to do instead. Whenever a sports movie comes out, there’s invariably a locker room scene where some athlete is shown sitting in an ice bath...