reps

All you need is one dumbbell and a hefty amount of mental fortitude. High-rep finisher sets have their place in bodybuilding. And they're not just for building mental toughness. They also create metabolic stress (the pump) which is one of the primary drivers of muscle growth. Just finish off...

As I explain in my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger, the best way to develop any muscle, including the side delts, is to train it in different ways, from different directions, and at different angles. Here’s a side delt workout that does just...

What up guys, was curious if any of you have ever used major high volume and low weight programs. Like 200 to 300 reps without stopping. Ive been reading alot about it and was curious if any of you have done it and what your results were

Jason Huh roared onto the bodybuilding scene in 2004, winning the NPC Teenage Nationals as a light-heavyweight and earning a FLEX article. Six years later, when he’d transformed himself into a 256-pound super-heavyweight (at 5'9"), he overpowered the eld at the 2010 USA Championships and hauled...

If you’ve been reading my articles and columns over the past 15 years, you are well aware that I believe very firmly in exposing each muscle to a very wide range of reps (but more specifically “tension times”), from as few as four all the way up to 50 or more (in a single set). This is the only...

QUESTION Pro bodybuilders talk about adding “quality muscle.” Is that basically mass and definition, or is it something more? ANSWER Adding “quality muscle” to your frame is the result of the consummate art of combining mass and definition. It’s a rare and difficult accomplishment. You...

QUESTION I’m doing nine to 12 sets of 25-30 reps in my calf workouts, split between standing and seated raises, with no real results. How did you get such great development in your calves? ANSWER I never cease to be amazed at the number of bodybuilders I’ve encountered who seem to think...

Photos by Per Bernal Where I'm from, wearing pink posing trunks and flexing will get you beat down, Nathan De Asha says, laughing. “But my friends talked me into it by telling me about the girls who hung around the sport.” De Asha relates his origin story in a thick Scouse accent, every bit...

Found this one a long time ago and have seen it utilized many times with success.This is of course only one workout and doesnt include many of the popular choices of exercises but its always about changing things up. Back Workout For The Ladies Wide Grip Pull...