Articles & Guides
Learn how to build muscle, burn fat and stay motivated.
How To Naturally Increase Your Testosterone
When it comes to muscle building hormones, testosterone is king. All other hormones pale in comparison with regard to muscular development. Testosterone is the singular reason why men, for the most part, have more muscle and strength than women. You can do everything else right. You can lift a lot o...
Take This Muscle Building, Fitness and Nutrition Quiz
With all the midterms before the holidays, I found myself in the mood to compile a brief quiz to assess the knowledge (or lack thereof) of the bodybuilding and fitness enthusiasts out there. It seemed fitting to make the subject matter of the quiz nothing more than human health, exercise and nutriti...
Muscle Building After 40
So you have hit the big 4-0 and your life is starting to take shape, but your body is starting to suffer. The youth you once had is now starting to dwindle. You ask yourself, “is it possible for me to regain the body I once had and put on some muscle at my age?” The simple answer is YES. You can put...
Muscle And Strength Basics - Understanding Autoregulated Progression
Autoregulation is a method of training in which you allow your effort on any given day, or more specifically on any given set, to determine the amount of weight you will use next. This method of training can be integrated into just about any existing workout structure and style, and is easy to remem...
Muscle & Strength's 10 Most Downloaded Workout Routines of 2018
In the second half of 2017, we began to work on adding free downloadable PDFs to every single one of our workout programs on Muscle & Strength. 2018 was our first full year of offering these PDFs on our workouts. And you all seem to be taking full advantage of them as we can say we had millions of d...
Battle Ropes To Medicine Balls: Is Modern Workout Equipment Worth It?
Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. I’ll go out on a limb and guess the reason you visit Muscle and Strength is to build lean muscle, get stronger and possibly add a little functionality to your life. I also bet you are constantly on t...
More Muscles Equal More Testosterone
You ever wonder why there is so much talk about compound movements? Or why all programs should be based around them? A lot of beginners don’t put much effort in to these types of movements but instead get blurred vision with all the different isolation exercises. They spend hours going from one move...
Mobility 101: The Basics of Mobility (Plus a 15-minute Daily Mobility Routine)
Most people think mobility and flexibility mean the same thing and use the words interchangeably. This is incorrect. Mobility and flexibility are certainly linked, but they are not the same. Flexibility is the ability of a muscle (or muscle groups) to lengthen passively through a range of motion (RO...
The Minimalist Guide to Weight Lifting (Do More With Less)
Are you stuck in the weeds? Have you adjusted, torqued, redesigned, and added to your current training program enough to rival the longevity of the Fast & Furious franchise? Does it feel like the more you tinker, the more frustrated you become with your lack of results? Some days you may feel like s...
Never Stop Making Gains! Use Micro-Progressions For Non-Stop Growth
Last week you were decked out in a new bench shirt and wrist wraps while cranking out three-board presses. The week before you were bodybuilding, hammering guillotine presses and post-set stretching to emphasize maximum chest development. Now, it’s all performance. After all, you need to protect you...
Drop Sets: How to Use Drop Sets For Strength & Hypertrophy
Mechanical drop sets have become a forgotten practice in many strength and hypertrophy programs in recent times. The simple idea of using less and less weight to complete a set of a specific movement has been widely popularized, and has even made its way through the big box gyms. With every bro-scie...
Metabolic Med-Ball Core Training
The days of trying to achieve a chiseled six pack by means of thousands of back breaking sit-ups and hours incline walking on the treadmill are over. Core training should be fun, dynamic, and, more than anything, a damn challenge of the body and mind. One of the most effective core training methods...
Mighty Meathead Quiz: Test Your Muscle Building Knowledge
Being a recent graduate, I find myself still stuck in “school mode”. I know, most people yearn for the last day of school like they’re disciples of Alice Cooper, but I’d surmise a part of many graduates still burns with desire to return to the academic setting at one point or another. I mean come on...
Lower Body Alternatives to Your Favorite Gym Machines (Plus Free Workout!)
There have been a lot of people that have had to make decisions to train at home for a variety of reasons. While the convenience of working out within your own walls makes these sessions worth it, there are compromises that have to be made. For example, unless you have a big budget and can afford to...
Looking To Be A Beast? Part 2: From Nutrition To Training
In the first article we took a look at establishing a goal and how the diet ties in to all of that and how nutrition plays a big role in getting off to the right start. Now that we are eating right - it's time to train!! I must first caution you that I am not promoting any specific training and want...
A Look At CrossFit!...Think Inside The Box
Unless you have been living under a rock or haven’t stepped foot in a gym in the past few years, I am sure you have heard of CrossFit. CrossFit has skyrocketed to a nationwide fitness epidemic. This is due to its original, yet very intense, approach to getting in shape. So what is CrossFit and and w...
High Volume, Hard Work But Poor Results?
What's your return on investment? Ever get the feeling that a majority of the hard work you put into training yields a shockingly low return on investment? Do you continue to increase your workload, only to see that your results are plummeting faster than the ice sheet in Greenland? If this sounds a...
Tweaked Your Back? 7 Ways You Can Still Train
You don’t realize the importance of a muscle group until it’s dysfunctional or even worse, injured. Most people who see the light end up doing so the hard way, by suffering from an injury based on a previous issue that went unattended. That shouldn’t mean you listen to your general practitioner who...
Kurt's Kitchen Series Main Page
Video: Kurt's Kitchen - Saturday Night Burritos WNBF Pro Bodybuilder Kurt Weidner shares his recipe for healthy burritos. This is an example of what Kurt would enjoy as break in his nutritional routine during his off-season. Watch Video » Video: Kurt's Kitchen - Sweet Potato Waffles WNBF Pro Bo...
Kris Gethin’s Super Effective Interval Workout Strategy
For most of my training life I’ve performed low impact steady state cardio. However, with my new goal of participating in endurance events, I’ve had to adapt my approach to cardio to become more aerobically conditioned. One of the methods I’ve implemented to accomplish this goal is interval training...
Kris Gethin's 7 Part Plan for Big Arms
Muscular arms are a physical standard developed from an early age thanks to all the super heroes who have impressive upper bodies with swollen biceps. They also symbolize masculinity and provide the alpha edge to your image. Building arms which stretch shirt sleeves and cause people to stare takes d...
Kris Gethin's Bicep Mass Building Workout
Nothing exemplifies the “super hero” physique like a large upper body, complete with thick, round biceps. However, many athletes get stuck in a plateau, sometimes for years at a time, where growth stalls or stops completely. In order to keep my biceps growing, my training routines have always includ...
How to Properly Train & Grow Your Calves With Kris Gethin
The calf muscle is a tricky area to grow for a lot of fitness enthusiasts. No matter how many sets of calf raises you do, you just can’t seem to grow calves that match the thickness of your upper leg. If you’ve been trying to add size to your calves for months to no avail, Kaged Muscle CEO, Kris Get...
Kai Greene's Leg Workout 5 Weeks Out From Arnold 2016
Muscle & Strength hit a midnight leg session with Kai Greene in the city that never sleeps. At 2am, when many visitors are just leaving the bars, Kai is pushing out his last set. Faced with a hectic travel schedule and contest prep, Kai had to make time for a high volume leg day. Even though it's no...