Workouts

Five Ways to Simplify Training

Whether you’re a professional bodybuilder or a beginner weight lifter, simplifying your training can help you intensify the benefits of training. Weight training can help increase strength, muscle tone, improve bone density, and help reduce fat. These five rules can help you simplify and intensify your training by cutting out all of the fads and…

The Challenge to Be Better

Are you up for the challenge? It’s simple. Be better than you are right now in one full year. It’s important for you to commit to a whole year of change and progression. What should you be better at in one year? Everything. Your health, fitness, athletic performance, nutrition, and confidence should all improve. Look…

Hydration 101: Water at the Gym

Water is essential for human life. Water is necessary for bodily processes such as transporting glucose and oxygen, helping with digestion, removing waste and biproducts, regulating body temperature, and even making up part of your brain, blood, muscles, and bones. Studies show that more than 40% of fitness enthusiasts are partially dehydrated during workouts. Knowing…

Autoregulation: When to Adjust Your Workouts

Autoregulation is when you adjust your workout intensity based on how you feel about the exercises you’ve taken on. It is done independently without the help of a pre-fabricated program – hence the “auto” part. Certain things can influence how you feel about your workout load – is your strength increasing? How about your stamina?…

Five Steps to Muscle Building Success

There are five steps to successful muscle building in any training program. There are two steps for physical workout planning, one step for nutrition, and two steps for mental fitness. Without these five steps, you won’t see the results you want from your training program. Let’s look at each step in depth. Physical Workout Planning…

The Ultimate Teen Bodybuilder Guide

Why Start Bodybuilding as a Teen? Bodybuilding is a great way to keep your physical fitness in top shape through your teen years and to build the dedication to keep your fitness past your 20s. Bodybuilding can be focused on your personal goals: losing weight, building muscle, improving athletic performance and more. The term “bodybuilding”…

Making Gains After Age 40

Keeping your muscles strong in your 40s, 50s, and on is still absolutely possible. There are some things to consider that will keep your physique strong and healthy, such as injury prevention and physical limitations that change as you age. Training smart means you can keep pushing long past your 40s. Cardiovascular Health A simple…

How Exercise Can Boost Mental Health

Research suggests that physical activity helps both in protecting against developing anxiety and depression but also in reducing symptoms of both mental disorders. As little as two resistance training sessions a week improved anxiety symptoms in research groups. Although more extensive research is needed, this is a good sign that physical activity can help reduce…

How to Motivate Yourself to Go to the Gym

Going to the gym has many health benefits from the physical to the mental. Knowing all of these benefits doesn’t necessarily mean that it’s easy to get yourself to actually go to the gym. If you have trouble motivating yourself to get to the gym consistently, try these tips to help! Dress the Part Research…

The Basics of Mobility

To understand the basics of mobility, you need to understand the difference between flexibility and mobility. Flexibility is the ability of a muscle to flex throughout your range of motion. Mobility is the ability of the joint to move actively through the range of motion. So, flexibility equals muscle and mobility equals joint. Now to…

Resistance Band Workouts

Resistance bands are great for travelling or at home workouts. They offer resistance and stimulate strength in your muscles. They work through your range of motion to provide differing levels of resistance throughout the movement. They can be used for everything from strength training to mobility fitness exercises. Resistance bands can vary in the amount…

Creatine 101: What You Need to Know

What is creatine on a scientific level? Creatine monohydrate is a nitrogen-containing compound that is a “non-protein.” Organically, it can be eaten in the form of meat and fish or formed in the body from amino acids. Creatine has two forms in the body: free form creatine and phosphocreatine. Phosphocreatine is a part of how…

Types of Cardio: Which is Best?

Cardio is a necessary part of every workout routine, whether you’re trying to lose weight or define your muscles. Cardio is known to help your overall health and can even help improve your mood. There are two main forms of cardio: steady state or high-intensity. Which one is better for you? LISS: Low Intensity Steady…

Back to School: High School Weight Training

All high school athletes can benefit from a proper weight training program. A well-developed weight training program can help improve power, speed, coordination, flexibility, and endurance. Proper training helps to reduce the chance of injury by developing muscle, ligament, and bone strength and endurance. The Three Principles of Training The three principles of training are…

30 Days to 6-Pack Abs!

Why do abs matter so much? “Man, all chicks care about is abs!” How many times have meathead guys (usually in full bulking mode) made this complaint? They just can’t comprehend why Men’s Physique competitors, often referred to disparagingly as ‘Men’s Bikini’ by bodybuilders, get so much female attention. They don’t even have huge quads,…

How to Choose a Fitness Trainer

So you’ve decided to hire a personal trainer. Congratulations! While you could certainly pursue your health, fitness, and physique goals on your own and utilize the vast amount of information available on this web site and others to help guide you, you will save an enormous amount of time by finding an expert who will…

German Volume Training

An old-school routine that still delivers serious gains! Sometimes, old school still rules There are some advances over the last half-century that have been truly astonishing. Computer technology would be one, along of course with the Internet that connects us all around the world today. Automotive precision and fuel economy would be another. What about…

The Best Bodybuilding Exercises You Can Do

Bodybuilding has a ton of exercises. Expand that out into weight and powerlifting, cardio, and sport training and you have more movements than you can think of. Narrowing it down to the favorites of bodybuilders can give you a solid foundation of compound and isolation movements that you can pull from for your workouts. Below…

7 Workout Challenges that Test the Limits

Working out with the same weights and same exercises can get boring. Why not switch it up and try something that really challenges your body? These tests were created to push the limits of physical exercise. Think you’re The Man and that you can’t be tested anymore? Think again. Test One: The Mile Run When…

How to Cut WITHOUT losing muscle!

Finally, after what was in many places the coldest winter in history, the mercury is rising at last. The sun is shining, the flowers are blooming, and bodybuilders everywhere are thinking the same thing: it’s time to get cut for summer! You’ve been working hard for the past few months to pack on more muscle…

The Progressive Overload Principle: Avoiding Workout Plateaus

Progressive Overload Definition Progressive overload is the idea that in order to grow in size, strength, and endurance you have to continually adjust and increase the demand you’re putting on your body. Muscles need to work harder and longer than what’s become the “normal” to make changes. If the demand you put on your muscles…

The Female Bodybuilding Handbook: Everything You Need to Know

Female bodybuilding can be intimidating. Even if you’re not looking to compete, getting into the gym at all can be hard to do. Fitness machines and routines mean that you have to learn a new activity. If you’re looking for a way to feel confident in the gym, the female bodybuilding handbook is exactly what…

Train for your type!

Customize your workouts and make insane gains The Declaration of Independence may have stated that all men are created equal, but that’s simply not true. Physically, human beings are extremely genetically diverse. Look at height. In Indonesia, the average male is just over 5 feet tall, whereas the average height in The Netherlands is 6-1!…

Does Cardio Kill Gains?

Forget the ‘F word,’ bodybuilders fear the ‘C word!’ “I didn’t sign up for this.” That’s the attitude many if not most bodybuilders have about cardiovascular training.  We embarked on this journey of muscle-building to pump iron, to hear the clang of heavy weights, and challenge ourselves to lift more and more weight over time…

How Cellucor Fits into Any Workout Routine

Whether you are an athlete, bodybuilder, or just a workout enthusiast, what you do before and after your workout can drastically affect the results you see. There many important aspects to a strong pre-workout routine. The pre-workout routine should start before you even think about heading to gym by getting plenty of sleep the night…

The 10 Most Dangerous Pitfalls to Getting Bigger

Are You Making These Mistakes? By Lee Labrada, IFBB Pro Bodybuilding Hall of Fame inductee Copyright © Lee Labrada, Inc. All rights reserved. Competing in the IFBB Mr.Olympia is no small feat.  But try doing it at 190 pounds!  I did that very thing in the late ‘80s and early ‘90s, holding my own against…

Volume vs. Frequency Bodybuilding

Which one is right for you? The debate goes back long before most of you were born. Which is best, volume or frequency bodybuilding? Each has legions of proponents as well as success stories, just as each has its multitude of detractors and those who sneer at its ineffectiveness. Who’s right? Which one really would…

5 Pec-popping chest workouts!

Pre-exhaust Pec fly machine Warm-up:                                               1 x 20, 1 x 12 Sets:                                                      4 x 15, 12, 12, 10 + 10* *10 full reps, then 10 from mid-point to full contraction Superset with Flat Smith machine press   Warm-up:                                               1 x 20, 1 x 12 Sets:                                                      4 x 15, 12, 12, 10 + 10* Incline cable crossover…

The Future of More “Personal” Personal Training

Personal training has been around for centuries. Back when the Romans were around, you better believe that the best, strongest soldiers were trained by the best of the best – the personal trainers of the Roman era. Now, personal trainers are highly regarded as people who are not only extremely knowledgeable about workouts but as…

Stop Sabotaging Your Workouts

Each and every time we head for a workout (gym or otherwise), we go with intention to make improvements.  I don’t know too many people that are performing regular exercise out who aren’t trying on some level to get better, whether it be a better physique, better health or better performance in a sport.  Better…

The best hypertrophy program!

Because bodybuilding is about building bigger muscles Decide right now, do you want to get big or get strong? This is not a trick question, and you can’t answer ‘both.’ If you train in a manner to produce maximum results in muscle growth, you will of course become stronger over time. Conversely, if your training…

​Your Ultimate Lower Chest Workout!

The lowdown on lower chest We all love chest training, don’t we? There’s a reason International Chest Day is universally performed on Mondays. After the weekend break, it’s the one body part we can’t wait to blast and pump up to mythic proportions. Oftentimes when we talk about specializing on a specific region of the…

Compound Lifts: The Key to Getting Huge!

Why compound movements are superior Which exercises build the most mass? In their quest for that answer, many aspiring bodybuilders look to how pro bodybuilders train and mimic their routines. This seems like a good idea, but more often it sets you up to fail. The way a pro bodybuilder trains today is often drastically…

The Best Supplements for Muscle Gain and Strength

To start with, there a few questions we need to ask. Are you physically active? Have you started to train and manage your diet? Are you cleared by a medical professional to take supplements? Talk to your doctor if you have a pre-existing medical condition. If you answered yes to all of these questions, you’re…

Using Wrist Straps for Lifting

What is a wrist strap? A wrist strap is a piece of nylon or leather that loops around the bar and your wrist, making it easier to keep your grip at a heavy wright. They’re common for bodybuilders and useful for powerlifters, amateurs, and other strength athletes. Wrist straps allow you to continue working on…

How Yoga Improves Powerlifting

Powerlifting asks competitors (or hobbyists) to max out their weights on three lifts: deadlift, squat, and the bench press. Pushing yourself to your max weight can be taxing and requires your body as a whole to work in harmony. Your muscles need to work together to power through the lift. Yoga can help powerlifters with…