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Compound pulling and pushing movements like overhead presses and rowing variations are essential when you want big, strong, and muscular delts. These moves will add size and strength to your delts so that you can look great in those form-fitting shirts. But these compound moves predominantly...

Want to build the ultimate "X" frame physique? This 10 week muscle building upper/lower workout program can help you accomplish just that. Check it out! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration10 weeks Days Per Week 4 Time Per...

We finish our ultimate beginner to advance workout program series with this 8 week workout for advanced lifters. Finish strong by giving this program a try! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Advanced Program Duration8 weeks Days Per Week 6 Time Per...

Want to build the ultimate "X" frame physique? This 10 week muscle building upper/lower workout program can help you accomplish just that. Check it out! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration10 weeks Days Per Week 4 Time Per...

I can’t tell you how many times I’ve heard this over the years. I understand it — people are well-intentioned and I believe they mean that they will actually try. But my response is always the same: “Let’s be real. No, you won’t.” I don’t say that out of arrogance or thinking that nobody else...

Confidently going sleeveless isn’t just about the arms. The shoulders have to look right too. Big and round delts complete the look that all athletes and fitness minded people desire. That’s why Frank Sepe and Don Saladino offered this high-volume session for your next shoulder day. Lateral...

Calves have always taken a backseat to other “look at me” muscles such as arms, chest and abs. Even the quads get more attention than the weak and puny lower leg minions. Ever to stay in the shadows of the more popular body parts, the calves need some special TLC, or more like a brutal beating...

Even though high frequency training isn’t a new concept when it comes to conditioning, it’s a whole other story when it comes to muscle-building. Traditional bodybuilding programs often have you training each body part once per week with a high volume of sets. Body-specific training and long...

Do you want bigger legs? Then you better be ready to squat – at least if you want to do the below routine from U.S. Air Force Staff Sergeant Nathan Rumbaugh. “This is the leg day killer workout I utilized during my recent combat deployment overseas,” he says. No wonder the United States has the...

If we had a dollar for every well-intentioned person who’s centered his or her fat-burning efforts around low- to moderate-intensity cardio sessions, we could make Fort Knox our summer retreat. This “I’m trying to lose weight, so I’m just doing cardio” attitude has become widespread, as people...

If you think your leg day was brutal, try doing what “Mad Scientist” Chris Duffin accomplished over the weekend. The online strength coach and powerlifter managed to squat 1,000 pounds—i.e. the weight of some adult horses—not once, but twice. As of about two weeks ago, according to his...

Amanda Suarez / M+F Magazine For the past decade, Don Devaney has been the main enforcer/henchman of the Spartan Death Race—Spartan’s annual mental and physical torture fest that can last up to 70-plus hours. Browbeating racers and getting them to doubt their strength to continue is the job...

[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/woman-dumbbell-raise-1109.jpg?itok=RFS0tyZf Ian Spanier / M+F Magazine As important as great shoulders are to a beautiful...

Couldn’t really find a good answer on it but does it raise a estrogen at all ?

[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/Renegade-pushup-dumbbells-1109_0.jpg?itok=wCunk53S&timestamp=1506634786 James Michelfelder / M+F Magazine If we had a dollar...

One of the best ways to develop your delts and get full 360-degree growth is to run a circuit routine, otherwise known as a giant set, that consists of four basic exercises to start. Of course, as your shoulder development becomes more advanced and your strength and muscular endurance increase...

Per Bernal Sports have shown time and time again that a punch in the mouth can serve as the ultimate wake-up call, helping you return to the fray stronger than ever. It rattles you out of complacency and refocuses your efforts. And it's an apt lesson for the gym. Consider the shoulders. Made...

Ian Spanier If you watch an athlete over the course of his career, you can see how he changes not only physically but also mentally. Andre Ferguson says that if you saw him at his first contest and told him he would eventually place in the top five at the Men’s Physique Olympia, he would have...

Posterior (rear) delts serve to figuratively and literally round out shoulder development. They are essential not only for proper arm symmetry and balance but also for back symmetry. Frequently, rear delts are underdeveloped because they are not visible when you throw up a biceps pose. Sounds...

QUESTION Merlin, I have a question about abs. Even though I have gotten my body fat as low as about 4%, I fail to display “contest winning” abs. They look pretty good when I ex them but kind of disappear when relaxed. How does one go about creating abdominals that look like bricks? ANSWER...