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  1. 01dragonslayer

    Deadlifts Hurt Your Back? Here Are 4 Pain Free Alternatives

    No one can deny the host of benefits from deadlifts in any muscle building program. However, the main issue which arises for many lifters is that the traditional barbell deadlift leaves their lower backs beat up to the point of chronic injury and fatigue, ultimately limiting the use of this...
  2. 01dragonslayer

    How To Build Big Boulder Shoulders Without Injuries

    If you’ve ever experienced shoulder pain, then you know how tricky it can be to build those cannonball delts. Given our culture’s sedentary lifestyle and the fact that many folks seem to struggle with maintaining overhead shoulder function, it’s no wonder that impingement is rampant within the...
  3. 01dragonslayer

    8 Bodyweight Exercises That You've Never Heard Of

    The most common reason to skip a workout is lack of time but with these eight bodyweight moves, an awesome pump can be achieved right in your bedroom. These unconventional exercises target your legs, arms, back, shoulders, and abs to increase muscular endurance and help you get shredded...
  4. 01dragonslayer

    7 Ab Exercises You Need to Try for Serious Core Strength

    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...
  5. 01dragonslayer

    How To Use Clean Pull Variations In Your Workouts

    Clean pulls are great for improving performance and packing on a ton of muscle. When people think of weightlifting movements, they usually thinking of the clean, jerk, and snatch. We always hear of the benefits of training with these exercises, but let’s be honest - many of you will not become...
  6. 01dragonslayer

    3 Back Exercises That Risk Shoulder Injury

    Contrary to what many entry level personal training weekend certification textbooks say, exercises themselves aren’t the things that should be scrutinized and contraindicated. The people who do them should be. Different skeletal builds or training needs can deem an exercise dangerous depending...
  7. EG News

    This Beach Workout from Sarah Dorough is the Perfect Fitness (Sand)Storm

    When it comes to location for taking on her fun and challenging workouts, it’s almost a guarantee Sarah Dorough will choose hit the beach. As a Level 10 gymnast and a certified fitness trainer and sports nutritionist, the Coastal Virginia resident is on a mission to spread some sunshine by...
  8. EG News

    Become a HIIT Machine with Erik Bartell’s 30-Minute Upper-Body Workout

    There is a reason Erik Bartell is a trainer who is in such high demand. He knows how to push his clients to achieve their best. The military veteran and fitness expert commits two mornings a week to share his expertise and effort on the Muscle & Fitness Instagram page. But he’s not one of those...
  9. 01dragonslayer

    7 Surprising Ways To Steal New Muscle Growth

    I'd make a lousy burglar because I don't like big guard dogs with big sharp teeth. That doesn't mean I'm opposed to stealing when the potential payoff is big enough. But instead of using crowbars or safe-cracking tools, I use an iPhone. My latest heist involved Tom Graff, an up-and-coming...
  10. 01dragonslayer

    How To Build A Bigger Biceps Peak

    One thing I've discovered is that if you want bigger biceps, doing spider curls a different way can get you to those big peaks faster. Spider curls are usually done off the steep side of a preacher bench, but something told me that the biceps might get more stimulation if the curls were done...
  11. EG News

    Let Out Your ‘Animal’ Instincts with these Bodyweight Moves

    If you are looking to switch up your exercise routine and try something new and challenging, bodyweight moves and calisthenics could become an important part of your overall training plan. As we age, many athletes and gym goer’s find that lifting heavy weights can be tough on the joints, so they...
  12. EG News

    Back 2 Basics: Learning the Landmine Row

    For beginners who are looking to get big, the gym can be a little overwhelming. Which machines should they use? How much should they try to lift? What would be best for getting bigger? Learning from someone who has experience and knowledge can be a big help. Two-time NPC Mr. Wisconsin winner and...
  13. GRIM

    Squat ideas

    Ok gonna try to explain this I cant do a regular bar squat, my one leg junk but i simply cant get the bar into position I am unable to force it from below like I did years ago, best I can get the bar is absolute top of the neck Im simply way to stiff i the chest/shoulders plus my gimp side...
  14. EG News

    How to build well-rounded shoulders

    [Unable to locally host - Direct Link 4 Security]:https://cdn-ami-drupal.heartyhosting.com/sites/muscleandfitness.com/files/styles/full_node_image_1090x614/public/media/Juan-Morales-Barbell-Overhead-Press.jpg?itok=wTyocUZh&timestamp=1556891470 Per Bernal / M+F Magazine Some young bodybuilders...
  15. EG News

    Why the steinborn squat isn't worth your time

    Earlier this month, I saw a video of World's Strongest Man competitor Martins Licis setting a record for a lift called the Steinborn squat at the Rogue Invitational 2019. For those who aren't in the know, this squat variation, which is named after old-timey strongman Milo Steinborn, has the...
  16. EG News

    Get fast results with centr’s 20-minute hiit workout used by chris hemsworth

    [Unable to locally host - Direct Link 4 Security]:https://cdn-ami-drupal.heartyhosting.com/sites/muscleandfitness.com/files/styles/full_node_image_1090x614/public/media/luke-zocchi-main1109.jpg?itok=stdlxCLB&timestamp=1556127592 Courtesy of Centr Looking to get fit, fast? Look no further! My...
  17. EG News

    Your pullup primer: 3 ways to enhance your pullup

    [Unable to locally host - Direct Link 4 Security]:https://cdn-ami-drupal.heartyhosting.com/sites/muscleandfitness.com/files/styles/full_node_image_1090x614/public/media/1109-Pullup-Back-GettyImages-585857113.jpg?itok=ZHkUMJ5u&timestamp=1549662578 Westend61 / Getty The Move: The Basic Pullup...
  18. EG News

    The best workout to get better at ring dips

    Ian Spanier Mastery of the dip is a by-product of repetition. To that end, most guys beat the standard dip to death, never giving the ring dip a shot. This is partly a matter of availability, as most gyms don’t have rings, and partly a matter of attitudes. (Who needs rings when you have...
  19. EG News

    Conor mcgregor humbly breaks down his loss at ufc 229

    You may not be a fan of Conor McGregor’s verbose pre-fight trash talk, but no one can say that the Irishman isn’t humble in defeat. Three weeks after tapping due to neck crank in the fourth round of his highly anticipated brawl with current UFC lightweight king, Khabib Nurmagomedov, McGregor...
  20. F.I.S.T.

    Mma body: creating the killer core

    MMA Body: Creating the Killer Core by John Annillo, C.S.C.S. Scientific fact: Over 90% of people who’ve watched the Rocky movie saga have attempted to do upside-down situps while pumping “Eye of the Tiger” on their iPhone, thinking they would get the same cut and washboard abs Opens a New...
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