Articles & Guides
Learn how to build muscle, burn fat and stay motivated.
Recover Like A Pro: Chris Tuttle’s Post-Injury Leg Workout
My leg workout is probably going to be very different from most, since most workouts deal with extreme intensity and heavy weight. This one is more of a rehabilitation workout from a cartilage tear I suffered 14 weeks ago underneath my left kneecap (patella). This is real life and is an example of w...
Rep It Out: The Truth About Rep Ranges And Muscle Growth
I remember the first time I ever picked up bodybuilding magazine with the intention of learning how to train and grow. I knew nothing at the time but was ready to soak up all the information that this magazine was ready to give. I found the workout of the biggest guy in the magazine (an IFBB pro who...
7 Great Trap Exercises to Give Your a Better Yoke
Traps, like shoulders, are instantly noticeable when developed properly. Even in a t-shirt, nicely built traps have the tendency to pop out and make your neck look strong and sturdy. A small glimpse of trap muscles suggests that you're hiding impressive muscle under your shirt. What's The Big Dea...
Are You Training Or Working Out? Real World Muscle Building Example
If you look around any gym on the planet, you cant help it but feel that you're in a time capsule. That's right, nothing and nobody ever changes. Same people, same weights, same physiques, same lack of progress. Why is that? Why Aren't You Building Muscle? Culprit number one would be the 23 hour...
Training for Muscle Growth: Physiological Adaptations And Lifting Weights To Maximize Mass
So you want to gain muscle. There are many different programs and methods of training out there that are going to accomplish muscle growth. Add to that the fact that each individual is unique and that what may work for one in acquiring muscle mass may not work for another. There are, however, genera...
Training Intensity: Are You Really Training Hard Enough?
Are You in a Subconscious Comfort Zone? When it all comes down it, how much effort do you truly put into your muscle building program? Can you honestly say that you are working as hard as you possibly can? Are you a true gym warrior? I'm talking about the type of person who will do whatever it take...
Train Insane, Improve Your Gains
Want to get crazy gains in muscle mass? You’ll have to get a little crazy in the gym. Carefully crafting a weight training program full of scientific research, the latest craze or doing what you’ve always done will only get you minimal results at best. It’s time to change it up – and I mean big chan...
The Top 5 Exercises For Increasing Shoulder Mass
The shoulders have a dramatic impact on the silhouette of the body. Strong, broad shoulders are universally respected as a symbol of power and authority. If your chest and arms are gigantic and your shoulders are under developed and narrow, you are still going to look weak. A lot of women’s clothes...
Top 5 Workout Program Assistance Exercises You Should Be Doing
A common pitfall of many training routines is the monotony of exercise selection that inherently occurs after a few weeks. You’ll often hear people purport you should vary your routine periodically to “confuse the muscles”, which is a somewhat sound theory, but many great lifters/bodybuilders thrive...
Top 3 Exercises to Build a Bigger Chest (w/ Example Workouts)
When it comes to men, building the chest is of the utmost importance. The chest (pectoralis major) is a critical part of the physique puzzle as a well-developed chest looks like an armor plate on the human body. I had a bird chest for the vast majority of my life before my training evolved. Once I f...
Top 10 Leg Mass Building Exercises of All-Time
Leg day! Who doesn’t love leg day? Ok, let’s be real. It’s not the most popular training day of the week but as a dedicated lifter, you know that you need to get it done. So as long as you’re making the commitment you might as well make the most of it, right? The legs are the foundation of the body...
Top 10 Exercises For Back Training: Who’s Number 1? Deadlifts Or Pull-Ups?
Here is a ranking of the best exercises for building a thicker and wider back based on personal experience and the training articles of top IFBB pro bodybuilders. This is not necessarily a determination of exercise order, but the exercises that are most effective for muscle fiber recruitment and tar...
Top 10 Deadlift Variations to Build Muscle Mass
The deadlift is one of the most popular movements of all-time. And most think you should include some variation of the deadlift in your program for it to be considered a sound workout. While there are a great many deadlift variations, those included here (in no particular order) are considered the b...
Thrash Your Triceps & Grow Using These 9 Training Methods
Biceps usually get the attention when wanting to build big guns. Don’t believe me? What would you do if I asked you to make a muscle? Ding, ding! That’s right – you would roll up that sleeve and flex those biceps. What about triceps? Making up a massive part of the upper arm, the triceps, when devel...
Thinking Through The Motion: Tips For Achieving Effective Muscle Gains
Action of Contraction Believe it or not, we’re all dummies! I do not mean that literally, but for the most part our bodies can twist and turn in almost any direction we so choose. Our bodies are an amazing instrument and if played correctly, the performance body’s performance can be astounding. So w...
The Five Muscle Building Virtues
To be virtuous means that you are capable of making “righteous decisions.” Well brothers and sisters of iron, it’s time to get your head on straight and start making right decisions. If your goal is to pack on muscle mass and build a body that stops traffic, you need to equip yourselves with the too...
The Blastoff Bodybuilding Training System
Ho hum. Yada, yada, yada. Is this how you feel about your current workout routine? Do you use the same old, same old, 3 sets of 6-10 reps for each exercise, day in and day out? There’s no reason to stay in a rut. And there’s no reason to keep your routines methodical and boring. Training should be e...
How to Target and Grow Your Rear Deltoids (Workouts Included!)
Many athletes in all sports will tell you that doing the extra work on the little things is what makes the difference between being great and being average. Those that make those commitments in the form of time and proper effort will be well rewarded. When it comes to sports like bodybuilding and po...
Swole University: 11 Lessons For Bigger Arms
The quest for bigger guns...it is never-ending. As someone who has struggled for years, if not almost 2 decades (sad), with building decent arm size, I feel I can make somewhat of a contribution here. In no particular order, here are my top 11 arm-building lessons. I learned them over time, and lear...
15 Ways To Switch Up Your Muscle Building Routine
The human body is amazing. No matter what we throw at it, it adapts, and it adapts quickly. The body’s fast adaptation to change is the reason why bodybuilders and strength athletes experience “plateaus”. You know what I’m talking about, you’re not getting bigger, you’re not getting stronger, no mat...
Supplements for Muscle Growth: What To Take And When
You squat, you bench, you curl your way to a better body each and every day you set foot in the gym. Your goals are set, you drive up more weight for more reps. You are a disciplined hard worker who accepts nothing less than the best from your workouts and nutrition strategies. Sets and reps are cou...
How To Use Supersets To Build A Thick & Wide Back
Nothing makes a bigger impression on a physique than a large and thick back. If you’re a bodybuilder, there’s a good chance that you’ll win or lose the show once you turn around for the rear compulsories.If you’re an athlete that participates in a team sport then seeing a big number on the back of a...
Strength Training And The Lost Art Of Conditioning
In the world of powerlifting there is so much focus on strength and recovery that conditioning gets lost by trainees. Conditioning is very important when you are training with extremely weights. Conditioning will allow your body to recover faster and workout longer. You will also recover faster in b...
Stimulating New Muscle Growth Using High Intensity Training
David Groscup is the author of 7 best-selling HIT training books. Have you ever noticed that muscle growth slows to a screeching halt even though you continue to train hard each and every workout? Week in and week out you train harder and harder but have little or nothing to show for all of your ef...