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There are few things in life that are more satisfying than going on a bulk. You get to eat more ice cream than normal. You have a good excuse to go to bed early. You get to buy new t-shirts with bigger sleeves. People start squeezing your arms more than they normally do. That being said, I...

Big, brutal, wide deltoids are sought after by anyone who ever touched a barbell. Whether you?re a bodybuilder looking to grace the posing stage or the recreational lifter who just wants to look and feel better, wide deltoids will instantly set you apart from the pack. But what about pushing...

It?s one of the dumbest ideas around. Not to mention one of the most common. The idea is that you should train legs just one day a week. You hate leg day. I hate leg day. We all hate leg day. You curse it, struggle with it, and then cope with debilitating soreness for three or four days...

German Volume Training isn?t rocket science. There?s no elaborate formulas to figure out, and no advanced training techniques to be mastered. GVT is built around three simple, core principles: One - Two Exercises: You perform only 1-2 exercises per body part, that?s it. Stick with heavier...

Whether your goal is fat loss or fitness, cardio is a great tool. There?s a clear link between cardio levels and health, and a well-functioning aerobic system helps to reduce fatigue and even reduce your risk of life-threatening disease. The problem is though, understanding cardio can be...

In this day and age, stressors surround us; from the foods we eat, to the places we live in, to the lifestyles we lead. In a world where we?re constantly looking to accomplish more in less time it?s paramount that we examine how to maximize what little down-time we have in our daily lives...

Nothing signifies strength like a big, strong back. Thick, broad and detailed lats, rhomboids, teres minor and major and a thick, cable-like lumbar are all attributes sought after by many but achieved by few. Building said back requires toiling away with the right kind of tools and applying a...

The topic of protein synthesis as it relates to muscle building, is extremely important because It tells us exactly how frequently natural lifters should train if they want to build muscle at an optimal rate. Research reveals that when you train a body part, protein synthesis remains elevated...

We all know that the chest and arms are the most popular muscle groups to train but the impact of back training can?t be emphasized enough. Bodybuilders need the width to make their waist look smaller and enhance the appeal of the overall physique. Powerlifters and strongmen focus more on...

The Top 7 Muscle Building Exercises Squats. Squats are the king of all muscle and strength building exercises. No workout should be without deep squats. They are performed with a barbell, generally in a squat rack. Squats not only build massive legs, but also stress most of the upper body. They...

The musculature of the back, when developed correctly, can give off the look of real, true strength. Wide, flaring lats, coiled and detailed rhomboids and teres muscles send the message of a true warrior in the gym. To get this wide look is a no-brainer ? you have to perform some sort of pull...

There are benefits to doing cardio on a treadmill, exercise bike, or elliptical, but let?s face facts - these workouts can be mundane and don?t do much else that can help you. If you?re going to commit time to training, then you should be able to see improvements that can translate into other...

Here is a ranking of the best exercises for building a better chest 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 targeting...

There is much debate and controversy on the subject of doing cardio while building muscle. Once and for all I am going to set the record straight. So without further adieu, here's the real deal on doing cardio while trying to gain size and strength... If you are a beginner who also happens to...

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...

Skinny Guy Confessions: What I Was Doing Wrong Looking back upon those years, it's easy to see what I was doing wrong and why I wasn't gaining weight (and muscle). Here are the major reasons why I wasn't making progress: Cardio Overkill - I was exercising way too much. WAY too much. During the...

How to Build a Workout Routine Step #1 - Determine Your Training Split I suggest training 3 to 4 days per week. This is the best place to start. Many lifters live by the belief that more is better. More might be better for you, but how will you know unless you construct a 3 to 4 day protocol...

Calves have always taken a backseat to other ?look at me? muscles such as arms, chest and abs. Even the quads get more attention than the weak and puny lower leg minions. Ever to stay in the shadows of the more popular body parts, the calves need some special TLC, or more like a brutal beating...

Let?s get the science out of the way; the pectoralis major is comprised of a clavicular and a sternocostal head, or better known as the upper and lower pec respectively. When flat benching, both heads are stressed evenly. The anterior deltoids also come into play, and the triceps are used during...

Strength Training vs. Muscle Building for the Beginning Lifter During the initial stages of training, there is very little difference between working out to build strength and working out to build muscle. Both goals will require a substantial addition of strength for key compound exercises such...