Frank Ruiz

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Add 100 Pounds to Your Squat

<i>Here's what you need to know...</i><p>• Breathing paused squats could be the hardest, most effective tool in your the toolkit.<p>• By exhaling under a squat, …

The Complete Guide To Shoulder Training

Here's what you need to know...<p>The most common problem among gym-goers is having good front delts, okay middle delts, and weak rear delts.<br>• You know …

Tip: The Most Complete Biceps Exercise

This curl variation nails every fiber of the biceps in one movement. Check it out.<p>Overcome monotony, break through plateaus, and target muscle fibers …

How to Overhead Press with Proper Form: The Definitive Guide

Proper Overhead Press form starts standing with the bar on your shoulders. Press the bar over your head until your elbows are locked. Don’t use your …

Muscle

Use This Workout Finisher to Blast Your Abs

Three back-to-back moves that'll make your six-pack pop<p>As a guy who loves the gym, you’re probably always looking for great ways to finish your workouts. We’ve found there’s no better way to get past the finish line than to make it a race with yourself—and since it’s ANARCHY ABS Week, we think you …

Workouts

How to Build a Muscular Midsection

Serge Nubret has been a bodybuilder for more than 50 years. He was one of the very best at the exact moment when being a great bodybuilder meant more …

Workouts

Tip: Here's Why You Have Puny Shoulders

Everyone thinks they know how to train delts, but very few have mountains under their T-shirts. Here's what they're missing.<p>Shoulders Require …

Metabolism

Pull-Ups Vs. Chin-Ups

Which is Better? Let's Ask Science.<p>Here's what you need to know...<p>Research says the pull-up and chin-up are equally effective. When it comes to …

5 New Ways to Build Big, Healthy Shoulders

Shake Up Your Delt Training<p>If all you're doing for shoulders is conventional pressing and lateral raises, you're selling yourself short on shoulder …

Tip: Train Arms Like a Pro

To really build your arms you need to focus on the triceps and always remember the three P's. Here they are.<p>Most guys want big arms, so they focus on …

Health

The 11 Best Ways to Build Shoulders

How to Build Bigger, Wider Delts<p>The Question<p>What's your single best training tip for building shoulder size?<p>Amit Sapir – IFBB Pro, World Record …

Biomechanics

The Simple Plan for Ultimate Back Size

Foundational Back Exercises & Workouts<p>Strong Back, Strong Body<p>If there's one muscle group that truly separates the wheat from the chaff in strength …

Extreme Sports

Tip: Build More Strength with Pull-Ups & Dips

Build and strengthen your back, chest, and arms with these two training methods.<p>There comes a point when pull-ups and dips just won't get you the …

Workouts

7 Insider Tips For Building Your Ultimate Back

Who doesn't want a better back workout? Try these tips to turn a good workout into a great one!<p>There's more to back training than deadlifts and rows. …

Workouts

Tip: Do the Aipa Row

One row to build your back and biceps, boost your deadlift, and even improve your posture. Check it out.<p>The Row Iso Drag Curl (Aipa Row)<p>The row is a …

Tip: Drive the Bus for Bigger Delts

This odd-looking exercise puts the whole deltoid group under constant tension and works angles that aren't normally trained.<p>The "bus driver" exercise …

Transportation

Tip: Squat Jumps for More Muscle Recruitment

Recruit more muscle, wake up your nervous system, and get more athletic. Squat jumps bridge the gap between jumping in sport and squatting in the gym.<p>…

Workouts

Tip: Isolation Exercises vs. Big Lifts

What's best for muscle growth? Here are some insights.<p>If you're wanting muscle growth, don't rely only on big compound exercises. Sure, compound …

The Best Mobility Drill For Lifters & Athletes

Get Bigger Lifts With Looser Hips<p>Hips Don't Lie<p>Take a look at any lifter from the side and you'll notice something obvious: there's a ton of muscle …

Tip: 3 Moves to a Better Front Squat

Can't get comfortable with the front squat? These drills will get you there.<p>Everyone who learns to front squat ends up saying, "Why haven't I been …

Tip: The Ultimate Leg Press Workout

For pure hypertrophy, this will build your quads better than squats. Check it out.<p>Why the Leg Press?<p>Before you start droning on about how the leg …

How to Nail One Of the Hardest Abs Exercises On the Planet

You need to work your way up to this extreme core-scorcher<p>The L-sit is one of the greatest tests of overall core strength and stability, says Sean Garner, a trainer at Anatomy at 1220 in Miami Beach, Fla.<p>It’s so tough, you probably won’t be able to do it on your first try.<p>To pass the test in less …

How to Add Muscle Mass Like a Hollywood Action Star

Take a 2nd as well as look at the picture over …<p>Then ask on your own which physique is a lot more preferable for you. Maintain in mind that there is …

5 Ways to Get Fired Up Again

How to Beat Training Depression<p>We've All Been There<p>Progress has stalled.<br>• Motivation has evaporated.<br>• Even thinking about training makes you feel bad.<br>• You …

Tip: The Upper Chest Push-Up

Replace regular push-ups with this version to fix S.U.C Syndrome. (That's Scrawny Upper Chest Syndrome.)<p>A Ban On All Standard Push-Ups!<p>There should …

The Most Effective Chest Exercise Is One You’ve Never Tried

You’ll feel a whole new kind of burn<p>You’ve done the dumbbell fly about a million times. But have you tried the batwing fly?<p>By stretching your chest muscles under load, the batwing fly creates a lot of muscle damage for serious gains, says <i>Men’s Health</i> Fitness Director BJ Gaddour, C.S.C.S.<p>The key to …

This Exercise Is the Antidote To Spending All Day In a Chair

It makes your butt look better, too<p>The exercise in the video above may look like something Jane Fonda would do—but it’s not just for making your butt look great in spandex. (Although it will accomplish that.)<p>The lateral leg raise strengthens your gluteus minimus, the muscle on the side of your butt …

How to Build Bigger Shoulders with Lateral Raises

How to do lateral raises -- and one adjustment even the most experienced lifters will love.<p>Your typical dumbbell vanity routine is probably heavy on biceps and triceps work—what's more classic than grabbing some weights and repping out some DB curls to end arm day?<p>But if you're fixated on only …

Why You Should Do Exactly 21 Reps to Build a Bigger Chest

Or any other muscle, for that matter<p>The ‘21s’ method is a muscle-building technique that has stood the test of time—but you rarely see it applied to anything other than biceps curls.<p>The concept is simple: During a set of 21 reps, you’ll progress through three different ranges of motion to focus on …

The Right Way to Do a Sumo Deadlift

An elite powerlifter demonstrates the four keys to performing the exercise perfectly<p>The deadlift builds total-body strength and power like few other exercises, but it can put stress on your back if your form isn’t perfect.<p><b>Related:</b> How to Tell If the Deadlift Is Safe For You<p>Doing the exercise …