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28 Minute Leg Crush

28 Minute Leg Crush


Targeted Compound Leg Movements
For Colossal Quads and Hams


No one ever truly looks forward to leg day. Even those who appreciate a little tussle at the squat rack now and then tend to approach leg day with a certain amount of dread, the certainty of lightheadedness during the workout merely a prelude to the pain that follows. But instead of skipping leg day – which is a one-way ticket to a poorly proportioned physique – a better bet would be to simply make it more efficient. If you construct a routine where the light at the end of the tunnel is visible from the first rep on, you might train with greater gusto and trigger better gains. This rest-minimal leg-day gauntlet calls for 28 minutes’ worth of total work that’ll leave you bigger and stro...

Mark Wahlberg Dives Deep

Mark Wahlberg Dives Deep

ProSource Exclusive Interview:
Mark Wahlberg Talks His New Film, Deepwater Horizon,
New Supplement Line, His Training Regimen & More!






Is there a more versatile actor in Hollywood than Mark Wahlberg?

He can match comedic chops with Will Ferrell (The Other Guys, Daddy’s Home) and restore a blockbuster summer franchise to its former glory (Transformers: Age of Extinction and soon, Transformers: The Last Knight). He can bring passion and i...

Supersets For a Massive Chest and Back

Supersets For a Massive Chest and Back

Unique Combinations of Moves to Grow
Your Showcase Torso Muscle Groups


Because chest and back are such high-profile muscle groups, most guys prefer to train them alone. And that approach makes total sense since doing so allows you to train each group with maximum intensity. But there’s something to be said for the utility of supersets, particularly when you train opposing muscle groups (i.e. quads/hamstrings, biceps/triceps). But the real success lies in the pairing – the exercises that you choose to include in your routine. This chest/back routine deviates from the typical bench-and-row superset equation, creating the perfect environment for gains in growth and brute strength.

Get Lean and Maintain Mass With Sprint Intervals

Get Lean and Maintain Mass With Sprint Intervals

Attain Maximum Physique
Benefits From Minimum Cardio


Despite our best efforts, there’s a long list of activities and exercises that even the most ardent gym-goers tend to avoid. There are front squats, of course, which are perhaps more effective for quad-building than back squats but are exponentially more uncomfortable. And a show of hands for those of you who do burpees on purpose? We didn’t think so. But the most universally shunned activity for serious lifters? Running. Because . . . it’s running.

The fact is that even lifters who are sold on the value of pounding the pavement are loathe to actually do it because of any number of reasons. It’s difficult. It’s boring. It can even hurt for those whose mechanics are lacking. But here’s the good news – you don’t need to be a spandex-clad cardio...

Body Basics Training For Strength And Size

Body Basics Training For Strength And Size

Keep It Simple With These Targeted Training
Protocols and Achieve Your Physique Goals


If you’ve been training long enough, perhaps you are able to train instinctively and that’s a beautiful thing. But not everyone has the experience or intuition to be able to walk into the gym and just cobble together a routine out of the air based on what they think their body needs. In most cases, lifters tend to agonize over which exercises to use, which routines to try and which rep ranges will be best for their goals. But, ladies and gentlemen, it doesn’t have to be so complicated. When in doubt, it is always best to go back to basics.

FEWER EXERCISES

Unless you are a stage-bound bodybuilder or physique competitor, excessive attentio...

Power Boost

Power Boost
Using Post-Activation Potentiation
To Increase Power Output and Growth


Going through the motions in the gym is the death knell for all lifters. Once you’re comfortable, you can consider your gains at an end. If you’re striving to maximize performance each time you set foot in the gym, your head’s in the right place.

Science has led us to some solid tactics that have become commonplace: a detailed, dynamic warm-up, diligent supplementation with creatine and super-premium whey protein and progressively heavier weights, to name a few. But what have the labcoats offer...

Dense By Design

Dense By Design

Focus on work density to build strength,
improve endurance and burn fat.

We’ve all been guilty of it at one time or another. Three sets of 10. Five sets of five. Up, down, up, down, re-rack, rest, repeat. We all want to become machines in the gym but we shouldn’t become mechanical along the way. While certain rep ranges and volume prescriptions produce particular results, we shouldn’t become so enamored of them as to marginalize other methods of training. Restructuring your workouts to chase a particular number of reps, even if for just a few weeks, can have a dramatic impact on muscle size and strength, while also

Beef Up Your Back

Beef Up Your Back
Tips and Tricks for
Targeting Traps And Lats


“The front’s for show and the back’s for go.”

It’s a common training and performance adage. But I don’t know that it’s wholly accurate. A beefy back is just as showy as a chisled anterior.

Want a back that’s built for show and go? Include the following training staples in your training program.

Hang Cleans

Hang cleans in a back training article, have I lost my mind? I assure you, as can the Commonwealth of Pennsylvania, that my mental faculties are intact and in working order.

Yes—we’re discussing hang cleans. Why? They’re one of the best upper-back builders in existence. All of the upper-back...

5 Moves to Emphasize Size

5 Moves to Emphasize Size

Looking to Go From a Size XL to An XXL?
Then It's Time For You to Get Back To Basics!

For some reason, folks like to get fancy when it comes to building muscle. Every week we see new tricks, gadgets and loading parameters sure to confuse the hell out of anyone that tries to use them. In reality, building size is simple—it requires consistency, effort and exercises that recruit a ton of muscle mass.

Be forewarned; this article isn’t going to dazzle you with wizardry, it’s going to secure you with the simplicity of the five basic barbell moves that emphasize building size. What you’re about to read isn’t news, but it’s exact...

Perfect Pairings

Perfect Pairings


Combining Movements to Maximize
Strength and Muscle Mass Increase


Effective and efficient—these are the E words that drive the training process. Dense training sessions that accomplish a lot in a little time are the small investments that pay large training dividends. But effectiveness and efficiency require smart exercise combinations. Let’s examine a few powerful exercise combination strategies that take training to the next level.

Session Density

Session density is the amount of work done within a training session. The goal, in most instances, is to make training sessions as dense as possible. More work in less time equals Read full article
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