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Alex Roberts Alex Roberts The New Muscle Blueprint: The Muscle Building Workout You Need! Presidential elections, astrophysics, explaining the Kardashian's success. All are complicated matters. In the modern world simplicity is lost and the complex reigns supreme. We do it to ourselves, really...

Jeremy Gray Eliminate Back Pain for Good With These 12 Exercises Waking up every day with lower back pain was something I dealt with for years. No matter what you do, you can't escape the pain. You stand up and your lower and upper back hurt, you sit down and your lumbar hurts. Nothing I could...

Although an excellent exercise, the standard front plank is a bit ho-hum. There have been many people who have turned it into a test of endurance at all costs. The current World record for the Front Plank is 9 hours, 38 minutes, and 47 seconds, set by Josef Šálek from the Czech Republic. I don’t...

This workout program is a great way to help your body prepare for years of progress in the gym. You will be working one muscle group per day with abs added at the end of two sessions. Running this program for 8 weeks will allow your muscles time to adapt to weight training while increasing...

Let’s face it, clocking endless miles on a treadmill isn’t everyone’s idea of a fun or effective workout. Sure, it’s a classic tool for burning calories, but there’s a better way to torch fat, build strength, and keep things fresh. That’s where I step in. After years of coaching athletes and...

It’s that time of the year. What’s next on the agenda for weight loss? Should you still spend hours on the treadmill, or are there more innovative approaches to conquering your fitness goals? When it comes to weight loss in 2025, the old mantra of “eat less, move more” no longer cuts it...

Adventures keep you young. They provide excitement, motivation, and something to look forward to. So take that trip, go on that adventure, and stay fit in the process. You’ll find that the journey itself is the key to a healthier, happier you, no matter your age. Sometimes however, leaving the...

The Mini-Set Method Use the high-frequency mini-set method to make the fastest pull-up progress you’ve ever made. Working on your pull-ups? Try high-frequency training. This training method typically triples the number of pull-ups you can do in 10 weeks. Here’s how to do it. The Mini-Set Method...

Spot reduction is a myth... except when it works. Here's how target stubborn body fat stores with specialized training. Spot reduction is impossible. You can’t lose fat predominantly in a specific area just by training that area. This is something every personal trainer or coach who’s worth a...

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out. Vince Gironda was the original “Iron Guru.” While Weider was touting himself as being the “trainer of champions” it was actually Gironda who had one of the most successful followings...

7 Best Workouts for Weight Loss A fat burning workout shouldn't involve endless cardio and tons of volume. Not if you love muscle. Try these 7 proven strategies instead. A Fat Burning Workout, Not Muscle Burning Fat loss is simple, but improving body composition – losing fat while retaining or...

When it comes to this hypertrophy workout and in general hypertrophy training, the goal is simple: increase muscle size and get stronger in the process. While traditional methods like straight sets and progressive overload are effective, advanced techniques such as density sets, dropsets, and...

An Insane Plan for Biceps & Triceps Train your arms all day long. Well, sorta. Here's how to pack on size, even if you have limited equipment. Want to make some real biceps and triceps gains? Want to overcome an arm growth plateau that’s plagued you for years? Try the infamous one-day arm cure...

LEG PRESS + REST-PAUSE = GAINS The rest-pause method works great with the leg press. Load up the leg press with your 15RM weight (the most weight you can lift for 15 reps) then get at least 25 reps in one set. How? By taking short 30 second rests. (Rack the weight during these short breaks.) So...

THE BASICS Just to make sure that we're on the same page here, the difference between a chin-up and a pull-up is the grip. Incidentally, the pull-up is a type of chin-up, technically. So when I talk about chins, I often mean pull-ups, too. Chins traditionally use a supinated grip (palms facing...

6 X 6 USING 70% OF 1RM WITH SHORT REST This is one of the best set/rep schemes for size gains. In fact, it's one of the first. Legendary bodybuilding coach Vince Gironda called this loading scheme "the Mr. Olympia routine" because it was one he relied on when training Larry Scott, the very first...

In the gym, an overwhelmingly common practice for size and strength is that of simply performing straight sets of exercise, just like they did it in the old school days. Sure, this plan may be tried, tested and true, but it offers few options if you’ve found you’re in a plateau for either your...

The Arnold Sports Festival UK was a great place for likeminded fitness fanatics to get together, compete, or simply learn about the latest technical trends and supplement breakthroughs. But most importantly, the weekend was all about having fun and testing ones’ self in a constant quest for...

The word “power” as it relates to training has been thrown around so much that I believe most people have lost or conflated its meaning. Because of this, lifters everywhere make many disastrous mistakes when power training. The first order of business is to define “power.” Once you know what...

Ballet-dancer-turned-actress Natalie Burn kicked butt in her starring role as a runaway bride in the action-thriller-horror, “Til Death Do Us Part” (read the full interview here) and now shares with M&F readers the killer workouts that kept her core strong for some of those grueling action...