pounds

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...

A Fat Burner that Boosts Testosterone This natural supplement does what most can't: it boosts fat loss and muscle gains at the same time. The catch? You have to use the right form of it. Would you rather gain or lose seven pounds? That's a dumb question, right? Seven pounds of what exactly...

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...

Follow the Rules, Build Size and Strength Stick to these rules to build size and strength. There's no way you won't grow! Follow these rules and you’ll build muscle and strength. Period. This is the best way to optimize workout quality. Each day off allows you to maximize recovery and growth...

This article is a follow-up to an older article on the site: Should you Deadlift Conventional or Sumo? If you haven’t read it already, you should at least give it a quick skim before reading this article – this article is written with the assumption that readers are already familiar with the...

written by JAMES CLEAR STRENGTH TRAINING Ilove squats — and you should too. Squats have made me a better athlete. Squats have made me stronger, leaner, and more explosive. Squats have made me more mentally tough and more resistant to injury. Given all of those benefits, you may be wondering...

How to Keep Building Muscle After 40 How much muscle can a natural, advanced lifter build after 40? I’d love to tell you they can keep building tons of muscle, but it’d be a lie. Here are the hurtful facts about muscle gain and aging. But don’t panic! I’ll also provide five tips to make the...

Follow these rules and you just can't fail at adding muscle and strength. So why don't we see more people using this approach? Because people love shiny new things and have the attention spans of wasps. At some point, you must make a decision. What matters most to you when it comes to training...

If you walk into the gym most days and you're thinking about what to watch during dinner instead of focusing on the lifting that's about to happen, you need to refocus with some serious changes ASAP. Here's what to do. 1 Grab a Calendar Now count out 12 weeks from today and put a giant X on the...

My “Train Like Arnold” Challenge is coming down the home stretch. After a workout in the middle of week four of the Arnold Challenge, I decided to check my progress. In my mind, I had taken steps in the right direction, and I was getting stronger. My endurance was improving as well. After...

Twenty and Under: The Rule Of Body Fat Percentage When Building Muscle Mass Everybody wants to add a ton of muscle "mass" to their frame, but the word "mass" means a lot of different things to a lot of different people. If you're reigning Mr. Olympia Phil Heath, then adding mass would mean...

Charles Staley, Strength Training, 5 I recently received a question from a client who asked: — “Question. I’m going to specialize in people over 50. Do you think a mini EDT PR Zone like five minutes is appropriate for older people? I know some people would just want to do one set to almost...

There are two things that almost every lifter in the weight room cares about: growing their chest and increasing their bench. Fortunately, if you focus on one, you can usually improve the other. Although strength is usually a bigger priority for powerlifters, bodybuilders can also benefit from...

What is the best rep range to use for muscle building? Well, what I am about to say might surprise you: There is no magical rep range. There are reasonable ranges, but at the end of the day as long as you aren't trying to turn weight training into an aerobic activity, most rep ranges between 5...

You’ve probably heard of the squats and milk program. It's been around for over 50 years, and is a very effective approach to packing on muscle mass. On squats and milk, you train 3 times a week – Monday, Wednesday and Friday – performing a 20-rep squat set, immediately followed by a light...

How much muscle can you add naturally? What arm size can you expect? Is it even possible to know the answers to these questions? Find out in this complete guide to natural bodybuilding genetics. This Guide Teaches You: About the genetics of top natural bodybuilders, past and present. How...

For years the bodybuilding community has backed the notion that losing more than 1.5 to 2 pounds of fat per week will result in muscle loss. Find out if this is true. Why do you always hear that 2 pounds per week is the maximum amount of fat you should safely lose? If you train really hard while...

Forget six pack abs - it's time to bulk and pack on some serious muscle mass! Maximize the muscle building process with these seven workout and diet plan tips. This article is not for those of you who want the skinny, 160 pound six pack look. If that's your goal you might as well click away...

Ready to grow? It's time to get your bulk on! Maximize the Power Muscle Burn training system by following this diet and supplementation plan. To maximize your efforts in the gym you need to eat properly. Many trainees make the huge mistake of going gonzo with the weights, but eating like a ten...

You're 6 months into training and making no gains. Turn things around and start making progress with these 3 important muscle building tips. Getting big is not easy! No matter how many ads you may have seen from supplement companies showing how their users gained “30 pounds of rock hard mass in...