Grow your upper pecs by mixing in an
occasional top-heavy chest routine
Attention, lifelong bench pressers: You aren't doing yourself any favors by starting every routine at the flat bench. In fact, if you compare your southern-heavy chest with the chests of the men you aspire to look like, the ...
A quick tip to maximize the benefits of this isometric abdominal exercise
If you've been training for any length of time, you have probably experimented with various ways to take your muscles past failure. From forced reps to supersets to giant sets, there is no type of advanced technique that ...
If you've been taking our advice to heart the last two weeks, you're at least partially committed to making yourself a better athlete. Two weeks of deadlifts and split lunges have also introduced you to a whole new level of sore in the glutes. This week, the focus shifts slightly ...
In the second part of this three-part series, we're looking at another exercise that can boost your body's overall appearance while also increasing your ability to run faster, jump higher and lift more while decreasing your risk for injury.
Taylor Simon, MSc, BA, CSCS, co-director of Taylored Fitness in Kingston, Ontario, ...
It's good to train for strength and size but unless you're planning on someday setting foot on the Olympia stage, simply training for appearances can be a very limiting pursuit. Even bodybuilders will tell you that they're not as strong as they look and that they're definitely not (in general) ...
Goal: Get Lean
Those who want to get lean, almost universally, are impatient folks. They don't want to get lean tomorrow, or see a shredded physique pro staring back at them from the mirror in a few months - they want it today. While proper dieting is crucial ...
A lot of dudes talk about wanting "stronger looking" biceps. Rarely do you hear a guy talking about wanting his biceps to actually be stronger. Why not? Increasing strength in this muscle group can yield a host of other benefits, not the least of which includes ...
Goals: Strength, Size
Sometimes, it's hard to know if you're making any progress in the gym. Visually, you may notice a new vein pop up in your forearms, or there may be a little more shadow framing your six-pack. But these can be very subjective measures. A more ...
Goals: Strength, Size, Detail
Supersets are one of the most common pre-contest techniques employed by bodybuilders and fitness models. This preferred, high-intensity protocol entails training opposing muscle groups in succession with little to no rest.
(NOTE: Compound sets involve doing two exercises in a row for the same ...
Take your workouts to the next level
with these bodyweight variations
Goals: Strength, Conditioning
Bodyparts: Legs, Chest
Most hardcore gym devotees read the term "bodyweight exercise" and yawn dismissively.
Bodyweight exercises don't build quality muscle, they say to themselves before heading to the squat rack. But remember -- building your ...
Shock your legs into new three-dimensional growth
Goals: Size, Strength, Details
If you live and die by the squat, we commend you. This exercise, which recruits a huge amount of muscle, is fundamental to total body growth. Starting your routine with the squat is a sure-fire way to ...
This simple tweak to your regimen will add strength and size faster
Goals: Size, Strength
When you do your sets "pyramid" style, how do you go about things? If you're like most, you do what you learned to do when you were a rookie weight lifter -- start ...
A Contrary Opinion: The Smith Machine
as Your One Key Mass-Builder
Goals: Size, Strength
Almost by default, hardcore bodybuilders will tell you that there is no substitute for free weight training. Some will go on to tell you that all manner of machines in gyms should be summarily ...
Take your muscles past failure using this proven training technique
Goals: Size, Detail
Building a better body requires failure. But when we say "failure," we don't mean failure of the "bar getting stuck on your neck" variety. We mean deep, muscle-shredding failure -- the kind that sets the ...
For sheer reward versus time invested, you can't beat squats
Goal: Size, Strength
It is an almost universally feared exercise for its ability to summarily crush one's ego ... and blood sugar and pain tolerance and ability to hold down a meal or walk like a homo sapien. ...
Follow the science on rep ranges to maximize results year-round
Goal: Strength, Size, Conditioning
As gym rats we are creatures of habit, slaves to nostalgia. We love doing what's comfortable, what's worked in the past. We love to revisit yesteryear's routines and to relive the athletic prowess of ...
Another super-targeted 15-minute workout for your on-the-go holidays
Goal: Size, Detail
Bodyparts: Chest, delts, triceps
You may have heard all you want to hear about vascularity, pumps and vasodilators, but there's actual science backing the pump. Higher volume training draws more blood and fluids to working muscles, placing a stretch ...
Goal: Staying Lean, Building Muscle
Bodyparts: Low back, hamstrings, lats, glutes, biceps, forearms
* Use your bodyweight.
--Perform all 10 supersets consecutively, with no rest in between.
--Aim for 5-10 pull-ups on each set.
Doesn't look like much, does it? Maybe you're an ace at the deadlift and even if ...
Goal: Staying Lean
Thanksgiving weekend will be just the beginning. Soon, you'll be invited to a multitude of holiday parties, each teeming with cocktails, cocktail weenies, pies, pudding and an otherwise tantalizing lineup of indulgent, high-calorie foods. That's great, but without a better strategy and a little self-discipline, ...
Go from weakling to warrior by building
these two exercises into your routine
You train to look great but you also want to BE great. But if you're getting burned deep in your flag football league, or if your above-the-rim game has started to head south, ...
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