presses

Mike Mentzer’s modified old school “most productive” two-day split Workout 1 (Day A) of Mentzer’s Routine Leg Exercises i. Super Set of {Leg Extensions and Leg Presses} —{1 Super Set} x 6-8 Reps ii. Squats —1 Set x 6-8 Reps iii. Leg Curls —2 Sets x 6-8 Reps iv. Calf Raises —2...

Q: I know you probably get a lot of questions, but I was wondering if you could help out a beginner. I haven’t worked out in more than three years, except the occasional two-weeks-of-workouts-then-quit stuff. I’m 6’, 160 pounds—my lowest since ninth grade—and I’m 18. I’m wondering if you agree...

Silly weekend warriors. Everybody knows that squats are superior to leg presses right? They're harder to do, require more coordination, and just rate higher on the exercise badass scale than something that resembles a plate-loaded La-Z-Boy recliner. Don't these douchebags read Testosterone ...

OPTIMIZE EXERCISE QUALITY For any given lifter at any given time, some exercises are better than others. By "better" I mean a more optimal benefit/drawback ratio. What makes an exercise "better?" Lots of things: Exercises you can perform safely and effectively are better. If bench...

WHY THE LEG PRESS? Before you start droning on about how the leg press doesn't transfer to sports performance and how it doesn't build strength, let's draw some distinctions here. There's a difference between strength and hypertrophy. There are plenty of guys who look perfectly average who can...

It might be the challenge you need to give yourself a swift kick in the pants. A pyramid is a collection of sets in which you do any given exercise starting with higher reps during the initial sets and progressively fewer reps as you work your way through the pyramid. Basically, reps start high...

Whenever you perform a workout, you’re exposing your body to a challenge- a form of stress. In order to describe and quantify the character and extent of that stress, we use the phrase “loading parameters.” Generally these parameters refer to the load used, the number of sets and reps performed...

We all know what drop sets are, but do you know what a mechanical drop set is? Find out how to use this technique to build both muscle and strength. Everybody on this site has heard of drop sets, I assume. If not, better break out that copy the "Encyclopedia of Modern Bodybuilding" by a certain...

This is not the same old rehashed tips article. Brad Borland presents 12 muscle building workout tweaks that can help invigorate your training and improve gains today. Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. Are you tired of reading...

This advanced workout routine is a 5-day split - Two Days On, 1 Day Off, Two Days On, 1 Day Off. It is aimed at muscle size, definition and tone. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Advanced Program Duration10 weeks Days Per Week 5 Time Per Workout30-45...

What Number of Sets and Reps Works Best? Most people think the primary driver for muscle growth is volume, but most of these same people define volume as the number of sets you're performing in a training session (not counting your warm-up sets, mind you). More accurately defined, volume is...

Do you need more mass, strength and power in your deltoids overall? Would you like to fill out that t-shirt and possess wide, commanding shoulders that convey a powerful physique without a word spoken? The more important question is: Do your shoulders suck? Many trainers fall into the trap of...

Do you need more mass, strength and power in your deltoids overall? Would you like to fill out that t-shirt and possess wide, commanding shoulders that convey a powerful physique without a word spoken? The more important question is: Do your shoulders suck? Many trainers fall into the trap of...

I am going to share with you how I got started lifting weights. The first workout routine I ever did was the “125 routine”. I call it the “125 routine” because most of the lifts are done in sets of 25. First, I would do 5 sets of 25 push-ups (so 125 push-ups total). I knew how to do push-ups...

There are two schools of thought when it comes to taking training advice from the pros. Some insist that these men are, essentially, genetic mutants who respond so spectacularly to weight training that they have nothing of value to offer the rest of us mere mortals. Others agree that these men...

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Huge quads used to make you stand out onstage. But today impressive leg development is commonplace. This situation might lead some to believe that building the quads is easy. Not true—in fact, legs require more work than upper-body muscle groups because of the constant use of the legs during...

Huge quads used to make you stand out onstage. But today impressive leg development is commonplace. This situation might lead some to believe that building the quads is easy. Not true—in fact, legs require more work than upper-body muscle groups because of the constant use of the legs during...

Pavel Ythjall The overhead press is to shoulder training what the squat is to leg day: the foundational movement from which all other exercises for its respective muscle group stem. When it’s time to train delts and decide on your workout for the day, the first question should be: What type of...

QUESTION I'm a hardgainer when it comes to packing on pec mass. What's your advice for breaking down the barriers to building a bigger chest? ANSWER In my earliest days as a competitor, I thought my chest was a weak point and wanted seriously to bring it up. At the same time, I knew that...