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Whether you want to add size or develop shape, these advanced movements will help you maximize your arm-building potential. Sample workout is also included! There is a common expression that is used in all aspects of life - “keep it simple.” However, another popular phrase is “variety is the...

Whether you want to add size or develop shape, these advanced movements will help you maximize your arm-building potential. Sample workout is also included! There is a common expression that is used in all aspects of life - “keep it simple.” However, another popular phrase is “variety is the...

This 4 day "Drop 5" split is designed for the home trainee. This program is an upper/lower split that utilizes only dumbbell, barbell and bodyweight exercises. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration9 weeks Days Per Week 4 Time Per...

Take your gains to a whole new level with this challenging muscle building system. Super-8 training focuses on ramping sets of eight on big compound movements. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 3 Time Per...

4 day Bulldozer Training muscle building split. Combines rest-pause sets with progressive resistance. Workouts are shorter but more intense. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 4 Time Per Workout35-45...

Tired of being a hardgainer? This program contains a detailed workout and progression scheme, along with eating advice and a sample daily diet plan. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration14 weeks Days Per Week 3 Time Per...

This building workout is designed to maximize progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration12 weeks Days Per Week 4 Time Per Workout60...

Blast your body with this potent muscle building workout by Steve Shaw. This four day plan is an upper/lower training split which cycles intensity over a 3 week period. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration9 weeks Days Per Week 4...

Take your gains to a whole new level with this challenging muscle building system. Super-8 training focuses on ramping sets of eight on big compound movements. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 3 Time Per...

Workout Description Everyone that has been training for a while remembers what it was like to be a beginner learning the ropes of working out. If you're one of those iron veterans, then you may also remember the feeling of uneasiness as you took the training wheels off to try some of the more...

For years, I’ve been posting some crazy challenges for a group of friends I used to train with. Now, I do these to fight the tedium that threatens our fitness lifestyle. No matter your dedication or fitness level, sometimes we all know that no matter where you train, it can get a bit...

The musculature of the back, when developed correctly, can give off the look of real, true strength. Wide, flaring lats, coiled and detailed rhomboids and teres muscles send the message of a true warrior in the gym. To get this wide look is a no-brainer – you have to perform some sort of pull...

Autoregulation is a method of training in which you allow your effort on any given day, or more specifically on any given set, to determine the amount of weight you will use next. This method of training can be integrated into just about any existing workout structure and style, and is easy to...

A goal of many fitness-loving individuals is to make each workout better than the last. We've been told the harder you train, the better, right? Let’s be clear about this. The iron game is not an easy one to play, nor is it meant to be. However, the idea of training “harder” may be confusing...

Everyone wants big arms, but so many fail to build an impressive set despite days, weeks, and even months of toiling away in the gym. Bigger arms are always on the agenda – you never hear anyone say that their arms are too big, do you? What if all you need is a little push – an end-of-workout...

Whether your goal is a flat stomach or a chiseled 6-pack, core exercises should always be part of your training plan. Training your core goes beyond the aesthetic value of how your midsection looks. A strong core provides support during your training sessions, improves your posture, and helps...

During the inception of the strength and conditioning game there was only iron. This was an era where machines didn’t exist. If you wanted to get strong and develop a muscular physique you had no choice but to touch the iron. This was also a time in the iron game when even the standard squat...

During the inception of the strength and conditioning game there was only iron. This was an era where machines didn’t exist. If you wanted to get strong and develop a muscular physique you had no choice but to touch the iron. This was also a time in the iron game when even the standard squat...

Full-body workouts don’t have to all be light weight, calisthenics-style routines intended for general populations at trendy boutique gyms. You can actually do an advanced-level, fast-tempo workout that hits all major muscle groups and build real muscle and strength, while also getting some in...

1. The DB fly-pullover-press. I'm not sure what you'd call these, but an old school friend of mine showed me these one time when we were both prepping for a competition. It's an exercise that is geared towards chest/serratus tie-in. What you want to do is grab a light pair of dumbbells you can...