Kelly Torp

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Ditch the Barbell for Big, Healthy Shoulders

5 Single-Arm Exercises You Gotta Try<p>When Dorian Speaks, You Listen<p>Six-time Mr. Olympia champion Dorian Yates once said, "Shoulder width is an …

Tip: How to Double the Gains from Pushdowns

Build those puny triceps with this advanced training method. Here's how.<p>Tricep pushdowns are one of the best exercises for building the back of the …

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 …

Tip: The Upper Chest Solution

Look better in a T-shirt... or without a T-shirt. Try this exercise to target the clavicular head of the pecs.<p>Most lifters need help with their upper …

Tip: Should You Ditch the Incline Bench?

The incline press doesn't do what you think it does. Do this exercise instead.<p>The Sad Decline of Decline Benches<p>It's becoming increasingly rare to …

The Perfect Rep Ranges for Size, Strength and Power

In this article, we discuss the rep ranges you can use to increase muscle hypertrophy (size), increase power as a function of force production and …

Tip: Stimulate New Triceps Growth

This superset is great for both bodybuilders and pure strength athletes. Check it out.<p>Hitting the triceps from a novel shoulder angle stimulates …

Men's Journal: Health, Adventure, Gear, Style

Tip: 25 Reps to Bigger, Stronger Legs

Warning: This training method is brutal. Here's how to combine heavy weights with growth-producing time under tension.<p>Most lifters, especially …

The 7 Best Exercises to Build Arms That Turn Heads

Let’s be honest: Big guns not only look and feel great, they also boost confidence, doubling your appeal to potential mates. But the only way to get …

NFL 225 Test Accurate at Predicting 1RM Bench Press

<b>“How much ya bench?” This is an all-too-common question people are asked if they even look remotely athletic or spend time in the gym.</b> Although it …

Equations

The 4 Most Effective Supersets for Arms

Biceps & Triceps Workouts for Real Strength<p>A lot of people believe that direct arm training doesn't add pounds to your big compound lifts. Not true. …

The no-press shoulder workout

As long as men have lifted weights, “press at all costs” has been the name of the playbook for boulder shoulders. But every now and then, it’s …

The 10 Best Ways to Build Your Back

Overlooked Exercises and Missing Methods<p>The Question<p>What's the best or most overlooked back exercise for hypertrophy?<p>Eric Bach – Strength Coach and …

How to Smash the 225lb Rep Max Bench Test

<b>Most college football players are beat up by the end of a long season</b>. The last thing they want to do is show up Monday morning and begin the grind …

Speedway

Tip: The Hybrid Chest Press for Hypertrophy

This combo exercise will nail every part of your chest. Check it out.<p>If you want a huge chest, you need to know a little about the primary and …

Torch Fat and Build Muscle With Jen Widerstrom’s 7-Minute Dumbbell Circuit

Widerstrom’s dumbbell circuit workout torches fat and works muscles all over your body in just seven minutes.<p>Who says you need to spend hours in the …

This Simple 4-Move Workout Is Your Ticket To GAINZville

It’s amazing what 55 pullups and 165 barbell lifts can do<p>“Ticket to Gainzville” has a ridiculous name, yes—but it might be the perfect workout when it comes to adding strength and muscle to your upper body.<p>Case in point: When I was fighting in the UFC and needed to keep my weight up and maintain my …

Benching Made Simple: 5 Tweaks That Work Every Time

A good bench session is like going out with your boys on Friday night.<p>You claim you’re only going out for the “company”, but then all of a sudden you …

Social Media

Can’t Do a Pull-Up? This Easy Workout Plan Will Finally Get You There

Time to impress all your friends.<p>Pull-ups seem like such a basic movement, yet for some, lifting the chin above a bar even once seems impossible. …

Push-Ups for Real Strength

Do Them Right, Then Make Them Tougher<p>Nowadays, push-ups are either mocked, considered useless, or worse, forgotten about altogether. That's a huge …

5 workouts for every type of guy

Old or young, what every man needs is a workout plan tailored to their abilities. Over time, with the right program, you’ll begin to master every …

Workouts

Why the Humble Push-Up Could Be the Key to the Body You Want

It turned Jake Gyllenhaal into a prize fighter, and it can do the same for you.<p>The one exercise that can be performed anywhere at any time, the push-up is, nevertheless, an often misunderstood and under appreciated aspect of bodyweight fitness.<p>Many men ditch it early on in their workout lives for …

Workouts

Ditch the Micro Splits for Upper Body Training

With all the training protocols out there, it’s a bit surprising that most average Joes in the gym are still training a single muscle at a time, …

Workouts

The Back Day Burnout: A Big Thick Back Workout

Workout Summary<p>Main Goal<p>Build Muscle<p>Workout Type<p>Single Muscle Group<p>Training Level<p>Intermediate<p>Program Duration4 weeks<p>Days Per Week<p>1<p>Time Per …

Your 3-step plan to bench press 1.5 times your weight

Bench pressing 1.5 times your body weight means that, pound for pound, you’re stronger than most guys in the gym.<p>Here’s how to lift bigger plates:<p>1) …

Hypertrophy Is Not a Bad Word: Functional Hypertrophy Training

<b>As I wrote about recently in regards to the future of the fitness industry, one of my big picks for training trends is a return to hypertrophy</b> …

Hypertrophy

The 8 Quickest Ways to Get Sick Abs

Getting a flat stomach is hard work enough; getting full-on definition is downright laborious. But it just got easier: These simple workout and diet tweaks will help you get the definition you want, faster.

Body Fat

The 10 Best Biceps Training Tips

Say Goodbye to Puny Arms<p>The Question<p>What's your single best tip for building bigger biceps?<p>Paul Carter – Strength and Bodybuilding Coach<p>Do 100 reps …

The Workout You Need to Do If You Want Bigger, Stronger Shoulders

It’ll make you better at pullups, too<p>It’s often said that the shoulders are the lynchpin of the upper body. The shoulder is a very hypermobile ball and socket joint that needs to be hit from many angles and directions for structural balance and injury prevention.<p>That’s why I always incorporate …