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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...

Oh, do I have your attention now? Sorry to disappoint, but I do not have another great supplement or magic pill that will help you to increase your strength right away. Instead, I want to focus on the 30-40% of output all of us are wasting because we are simply not activating all fibers when...

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...

The thing about most articles on the internet that have to do with lifting weights and training hard: They have one goal in mind ? always gaining, and never maintaining. It?s ambitious, and honestly, it?s something to be commended. But there?s being a hero, and there?s being realistic. Here?s...

Often, your results depend on how often you?re getting into the gym, what you?re eating outside, and how thoroughly you train. Not rocket science, I know. But for guys who?ve been in the lifting game for a while, we need to take a closer look to see continuous gains. Looking at the bigger...

Muscle & Strength is proud to bring you a new series of articles that will not only educate and inform the M&S community but provide you with the opportunity to take part. Instead of simply reading this and moving on, we want you to join the discussion and inspire fellow athletes and lifters...

When asked about his bicep development, Arnold Schwarzenegger, who owned some of the best biceps in history, described how he?d envision his biceps ?filling up? with each rep. This analogy would encourage him to keep pumping out the reps until his biceps felt ready to burst. This approach...

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...

Referring to the ?big lifts??the squat, bench press, and deadlift?is a Catch-22 for anyone writing about them. Telling people, in article after article, that a solid program has to use these lifts as a foundation is somewhat played out at this point, yet the reality of the situation is that if...

Although you may be capable of doing numerous impressive acrobatic style movements in the weight room, I?m willing to bet that the first exercise you ever attempted was a pushup. While simple in its set up and execution, the exercise works over half of the muscles in your upper body. The push...

The key to designing really effective short, mid, and long term resistance exercise programs is to develop a system that efficiently plans, organises and manages all of the exercise variables. Periodisation can be defined as a system for program design that plans appropriate cycles and training...

There?s a problem with being strong. It?s hard to think of any negatives associated with improving your strength. But it?s important to remember that training for one goal will always come at the expense of other goals. We?ll be the first to say: for 95% of the population, improving overall...

The back squat is readily viewed as one of the most simplistic and traditional exercises taught by many strength coaches to new, able bodied clients. The truth is, it?s a bit more complex an animal than people give it credit for. Some lifters may not be able to back squat properly due to their...

Over the decades, few books have stood both the test of time and the tests done in the gym. The publication rate of new books promising you the key to more muscle and less fat seems to keep up with new Starbucks openings. Which books are worth their weight (pun intended) and your hard-earned...

Contrary to what many entry level personal training weekend certification textbooks say, exercises themselves aren?t the things that should be scrutinized and contraindicated. The people who do them should be. Different skeletal builds or training needs can deem an exercise dangerous depending...

QUESTION: Tom, there is one thing that I really would like to know ? your measurements. You have a physique that (in my opinion) is ideal and your photos are a real inspiration to me. I am able to move up in weight gradually with my workouts, so I know I am building muscle, but I never have a...

On the go and need a quick, healthy meal? I?m sure as a natural bodybuilder, the last thing you want to do is eat at a fast food restaurant. But if you must, I?ve compiled a list of good and bad menu items by restaurant chain. Print this list out and take it on road trips. Or place it on your...

Muscle building nutrition is not rocket science; it just requires some basic knowledge, discipline and consistency. You need to eat a good healthy diet every day to get the results you desire. Nutrition is often overlooked by some weight trainers, but the fact is, if you don't have a good muscle...

Do you bang your head against the wall trying to figure out the best ways to squeeze in a muscle building breakfast without having a significant amount of time? It?s tough to find ways to support recovery from your brutal workouts with little-to-no time on the mornings for lengthy prepping...

When we discuss diet plans we can typically put them along a spectrum where food quantity is on one end and food quality is on the other. Diets like If It Fits Your Macros (IIFYM) fall as far to the food quantity side as possible while clean eating falls as far to the food quality side as...