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Muscle & Fitness has been sharing the champions’ secrets for many decades now, and their tips have helped generations of lifters reach their potential. One champion that recently hopped on the M&F YouTube channel to talk shoulder training was 2022 Bikini International winner and top Bikini...

Time to train for the pump. Cluster sets are an excellent bodybuilding technique that allow you to break up training monotony and pack on the muscle size you are after. Clusters - not just for breakfast anymore. Since this is the season to get huuuuge, one might as well try something new. We...

Building broad shoulders will complete your physique & make you look strong. Learn which exercises are the top 10 all-time best for targeting your shoulders. Having big arms is always in style and a strong bench press is cool but when it comes to the symbol of upper body power, the shoulders...

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 article pits two potent tricep builders head to head: parallel bar dips and the close grip bench press. Which is better for arm size? Read on to find out! Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. When it comes to choosing exercises...

Let’s get the science out of the way; the pectoralis major is comprised of a clavicular and a sternocostal head, or better known as the upper and lower pec respectively. When flat benching, both heads are stressed evenly. The anterior deltoids also come into play, and the triceps are used during...

Looking for new ways to increase your overall chest growth? These 3 chest workouts are just what you need in your program to develop some unreal chest size! Close your eyes and picture the chest development of legends like Arnold Schwarzennegger, Franco Columbo, and Lou Ferrigno in their prime...

Floor presses, flyes with a twist, and the pump! Maik Weidenbach presents you with seven unique chest building tips that aren't centered around the bench press. One of the things every bodybuilder strives to obtain is a big chest. Ideally, as Vince Gironda put it, "it should be shaped liked the...

This powerbuilding routine may just turn your life around, and unleash something beastly! Workouts cycle between hypertrophy training and strength training. It’s time to get insane! Your current workout is boring, and you’re hungry for a change. You want something that isn’t the same old, same...

Build strong and broad shoulders with: hang clean and press, military press, dumbbell shoulder press, upright barbell rows and overhead squat. The shoulders have a dramatic impact on the silhouette of the body. Strong, broad shoulders are universally respected as a symbol of power and authority...

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...

Barbell benching has been a staple in every bro's split since the dawn of protein shakes and stringer tanks. But, it's time to get your head out of the sand and examine all the options available. The bench press is one of the most popular exercises completed in gyms up and down the country...

So simple, so brutal, so effective. This bodybuilding workout packs a punch and is a great alternative to programs that revolve around 5 rep or low rep sets. Sample meal plan included. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks...

Bust out of your training rut and blast through muscle and strength building plateaus using a unique combination of 5, 10 and 20 rep sets. This program delivers results. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration20 weeks Days Per Week...

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...

This back and chest specialization workout is performed 2 days per week and combines a day of heavy compound movements along with a second rest-pause day. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration8 weeks Days Per Week 4 Time Per...

Are you stuck without a squat rack and bench? This 4-day upper/lower split will show you exactly how to get strong, and add muscle with only a barbell at your disposal. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 4...

A quality change of pace, this routine sets aside squats, deadlifts and flat bench press and hammers your muscles into new growth using timed sets and supersets. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration10 weeks Days Per Week 5 Time...