Articles & Guides
Learn how to build muscle, burn fat and stay motivated.
Shut Up And Squat: Top 8 Excuses People Use For Not Squatting
Shut up and squat! This phrase is a popular saying in the lifting community. You will find it on everything from t-shirts to website taglines. Squats have been called the king of all barbell exercises, and I agree. But don't just take my word for it. Here are some quotes about the barbell squat from...
The Top 5 Exercises For Increasing Triceps Mass
One of the most common goals for many weightlifters is to gain mass in the arms. The reasons will vary, but it’s often the experience and more properly balanced trainers that are doing it for the right reasons. Knowing why and how to increase the mass in the arms is superficial by itself, but it’s s...
The Top 5 Exercises For Increasing Quads Mass
The overall plan of any weight trainer should be to establish a routine that helps to develop lean muscle mass in a completely balance fashioned. That means that each muscle group is targeted through consistent and alternating workouts. The result is that each of the muscle groups will work in tande...
The Top 5 Exercises For Increasing Hamstrings Mass
As mentioned in a previous article regarding the quads, the legs provide the core stability and lifting power for the human body. If you want to do any form of lifting outside of a seated, supine or prone position then you’ve got to have legs that can support the weight. While you’re arms may be cur...
The Top 5 Exercises For Increasing Forearm Mass
Over the course of these various posts you’ve read a number of pieces that discuss how various muscle groups work in tandem with other muscles groups in the body. They complement one another, work together, and support one another through daily activities. The forearm muscles are a prime example of...
The Top 5 Exercises For Increasing Bicep Mass
There’s a desire among most men that take in interest in bodybuilding to gain as much muscle mass as possible. Whether it’s for show purposes or practical use, many who work towards this end often gauge effectiveness and success on the sheer size, shape and ripped physique they can create. For many,...
The Top 5 Exercises For Increasing Chest Mass
Almost every weightlifter has a desire at some point in their years of training to increase the size of their chest. Whether it is to capture the gold cup at a show, or for the sheer strength that a properly developed chest provides, training is both intense and dangerous if done without care for th...
5 Best Calf Exercises: How to Increase Calf Mass
Calves seem to be the most overlooked body part in the lower body. The muscle groups of your upper legs may very well support the core muscles of your body when you’re lifting but the lower leg muscles of the calves must work hard to stabilize the body through every movement while bearing the total...
The Top 5 Exercises For Killer Abs
It’s hard to miss the fact that six-pack abs are huge all over the US (and even globally). For the common man and woman, we salivate over tight abs in the media on stars like Beyonce and Hugh Jackman. As a whole, society has placed a certain sex appeal and mystique on the truly toned abs that can’t...
The Top 5 Exercises For Increasing Back Mass
If you are one of those people who only like to work out your “Show Muscles” (chest, arms, abs and some shoulders) then move on, but if you are looking to have a thick, dense and well balanced upper body then stick around. I am going to discuss how to turn your Baby Back into Wide Thick Wings of Mus...
Top 5 Back Exercises Without Equipment
One of the most challenging body parts to develop is a big one that you can’t even see that well – the back. Your upper body is composed of several different muscles, the largest of which are in your back. Because your back contains so many large muscles, it is easily the focal point of a strong, he...
Top 10 Reasons (You Might Not Know) To Lift Weights
I would surmise that if you’ve been perusing the Muscle & Strength website there is a good chance you are an avid weight-training aficionado. If this is not the case (either you’re just starting out or you’re addicted to doing purely aerobic exercise), then consider this article a good enlightenment...
Top 10 Bonehead Workout Mistakes
“Common workout mistakes” has always been a very popular topic in fitness publications. But no matter how many times this subject is re-hashed, you almost always hear about the same half a dozen or so mistakes, including poor form, overtraining, going too heavy, not stretching, not warming up, yadda...
10 Training Tips to Maximize Your Chest Workouts
Chest day. It’s the most popular training day of the week. Most trainers schedule chest for Mondays, because they want to start their week off with a muscle group they like training. For men, having a large and powerful chest with striations can make a powerful statement. Obviously, many women like...
Titanic Triceps: Exercises To Build Thick Upper Arms!
The most common show muscles are located on the arms. When asked to flex your muscles, the first thing a proud owner of some nice looking "GUNS" will do is fire up a double biceps pose. This may be the reason that you will see so many young gym aficionados killing their Biceps on a daily basis in se...
7 Tips For Life Inside And Outside The Gym
I have been working and training in the fitness industry in some form for the past 7 years. Recently I got to thinking about seven simple, yet important things I have learned along the way. I want to share these seven quick tips with you guys to help you be successful both inside and outside the gy...
Time for Traps - Trap Training Techniques And Exercises
Monster traps are stunning. You can have a mediocre chest and biceps, but if your traps look like a mountain that travels up to your ears, you look like a beast. Flip through a natural bodybuilding magazine. Find physiques that really impress you, and physiques that leave you feeling blah. Odds are...
Things That Are Good For You
Everybody knows that certain things are “good for you.” In fact, I am usually amazed at the lists that people can spout off in just a moment or two without really thinking about it. Like my quick list: Don’t smoke Wear a seatbelt Floss daily Eat veggies Get eight hours of sleep....
The Weapon: The Best Ab Exercise You're Not Doing
There’s a problem when it comes to core training in today’s fitness world. Most people end up doing the boring, redundant training approach that can be monotonous and ultimately discourage one from continuing. What’s worse: There’s limited carryover to anything else in life when you’re able to hold...
The Ultimate Muscle Building Split Reference Guide
Training splits can be a mystery. With so many available options and possibilities, it's easy to be confused about which splits are effective, and which are poorly structured. If you've ever wondered just why and how training splits are designed, and just what some of the best training split options...
The Ultimate Guide to Face Pulls: How, When & Why to Perform Them
When it comes to posture, upper back strength, and completing the rounded “cap” of the deltoid, you can’t get any better than the face pull. And the truth is, it’s a neglected movement that very few people practice in the gym – at least where I’m from. Let’s face it – most people are concerned with...
The Ultimate Guide to Turkish Get Ups: How, When, & Why to Perform Them
Yeah, you read this right. The Turkish get up, while not often talked about in most fitness circles, is one of the most beneficial exercises one could do. And today, we're discussing it at length. So, once you take the time to get your jaw off the floor, continue reading, because it’ll do you good....
The Triple Progression Training Approach
Most natural bodybuilding routines utilize double progression. Double progression is easy to understand - you add reps, and ultimately more weight. With triple progression, you'll be taking progression one step further. Instead of adding weight after you crawl up the rep ladder, you will add sets. T...
The Right Time & Correct Ways to Cheat Your Reps
The textbooks don’t lie. You’re severely risking injury if you don’t pay attention to good technique and form when moving weights – especially heavy ones. I learned that again in the first-ever training certification I took when I was 20 years old. Today, I even teach that to my college students. If...