training

Many new lifters get and stay motivated when they make fast and significant progress. This is commonly known as “newbie gains,” and it can be the driving force to help new fitness enthusiasts go all in on training—especially when their personal missions are to get jacked. The downside to this...

by Stuart McRobert How to Know If You're Sabotaging Yourself To gain serious size, stop standing in your own way. Take this bodybuilding test to see if you're on the right path. Can you check everything off this list? Think of it like an assessment. It’ll help you whether you’re drug-free and...

How to Train Smarter and Rest Harder Gains stalled? Not progressing like you should be? It may not be your workout. It may be your rest days... or lack thereof. Here's why. Build More Muscle on Off Days The way you handle your off days can greatly affect your ability to build muscle and get...

by John Berardi, PhD Remembering the Forgotten Ingredients Losing fat and building muscle takes more than just training and dieting. Here’s what you need to know. Nowadays, when a guy gets interested in bodybuilding, body transformation, or building size and strength, all he has to do is pop...

Are You Really Overtraining? Most people who use the word “overtraining” have no clue what it really means. Are you one of them? Here's everything you need to know. You train hard, harder than everybody else in the gym. So hard that you’re constantly sore, feel mentally drained for a good part...

In the first two phases of the program, the focus was on strength and power. Now it’s time to hit the mirror muscles and get the look too. Mirror Time! For the past two months of our Beast Building program, we’ve been focusing mostly on strengthening the nervous system and the muscles, at the...

If you don't manage inflammation properly, you'll never make any gains. Here's how to make this bogeyman bend to your will. Inflammation is fast becoming the bogeyman of the muscle-building world. In fact, it may even overtake cortisol as the frontrunner of known muscle killers. Is this...

The Simple Protein Fix Tweak your diet like this and you'll lose more abdominal/visceral fat (belly fat) and build more muscle, even if you keep calories the same. Belly Fat and Protein Pacing Scientist Paul Arciero and his team are big fans of "protein pacing" – eating protein 5-6 times per...

One Day On, One Day Off for Hardcore Lifters If you love to lift hard, then train every other day to make the most gains. Here's why and how to plan it. To maximize strength or muscle growth, get more awesome workouts than below-average workouts. Seems logical, right? Yet most lifters believe a...

Bobby Rich competed in Judo for Team GB and is a BJJ Blackbelt, but he’s also been gaining headlines as the coach that’s been helping David and Victoria Beckham crush their own PRs. As a fitness and wellness consultant, Rich continues to teach martial arts and has also collaborated with David...

OKKULO, the team behind new methods of improving athlete performance via exposure to specialized lighting conditions, has demonstrated a 72% improvement in anticipation times, and an 18.8% reduction in sensory reaction times in soccer players. But what is light-based training, and what does it...

Building muscle is exciting, but it is also challenging, and if you are unsure of what you are doing, then it can become very stressful. Beginners and gym rookies may notice those fast newbie gains that come from being introduced to iron, but then they see progress stall and get frustrated. This...

And How Spot Reduction Actually Works Nearly every trainer will say that you can't spot reduce. Well, maybe THEY can't. But here's what stubborn body fat actually is, and how to lose it. Most people have body fat trouble spots, even bodybuilders and fit people. You know what I’m talking about...

Thad Luckinbill has been a star of the screen since his teens. He’s made a name for himself as an enduring character in The Young and the Restless while appearing in countless movies. He’s also worked as a producer alongside his twin brother, Trent. While Thad has always stayed lean in order to...

U.S. Marine Vet Akshay Nanavati is just a few days deep into a challenge many would describe as “impossible,” and maybe even “nuts,” yet at the same time “incredible.” On Nov. 8th, Akshay set off to embark on a 110-day solo coast-to-coast ski expedition across Antarctica, covering 1,700 miles...

If you think that building a physique like Phil Heath means throwing around your weights and completing workouts at break-neck speed, then the seven-time Mr Olympia winner has news for you. In a recent social media post, the “The Gift” explained that you’ll build muscle quicker if you lean to...

ONE Championship’s Anatoliy Malykhin is the most dominant MMA star in the business right now. As the promotions heavyweight, light heavyweight, and middleweight world champion, the Russian wrestler is the first fighter to ever win three major titles in three weight classes and to hold them all...

Four-time Mr Olympia, Jay Cutler didn’t just “quad stomp” his way to bodybuilding immortality, he flexed a huge set of guns that blew away all other challengers too. And, in a recent Instagram post, the big man shared how he armored up those arms. The answer? Not so much fat tips, as fat grips...

One of the most repeated phrases in fitness is the concept that “consistency is key,” and while that’s true, it doesn’t take into account the fact that sometimes, for whatever reason, we are forced to take a break from the barbell. But how long can we stay away from the gym before our...

There’s a solid chance that when NewsNation Decision Desk 2024 completes its seven-hour broadcast early Wednesday morning, Chris Cuomo still won’t be certain who our next president will be. If so, while many states will still be counting ballots the next day, news media’s most powerfully built...