Cesar Alberto Cedeño Sanchez

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ReFLEXions

The Welsh Dragon looks back on his triumphant 2013 season<p><b>James “Flex” Lewis knew he wanted to be a bodybuilder when he was 12 years old and found a</b> …

Gifted Guns

How Phil Heath built two of the best arms on the planet.<p><b>With a nickname like the Gift it’s no secret that Mom and Dad passed along more than a fair</b> …

A Method to the Madness

Fouad Abiad’s extreme off-season chest and triceps routine.<p><b>FOUAD ABIAD IS HIS OWN BIGGEST CRITIC.</b> You’ll never catch him resting on his laurels or …

The 67% Solution

Lee Haney's Solution for Massive Triceps<p><b>Q:</b><i>I’ve heard that if you want big arms, you should focus on your triceps, because they make up two-thirds of</i> …

Muscle

Incline vs. Reverse Grip Bench Press

Which exercise is better for building the upper chest?<p><b>OPENING ARGUMENTS</b><p><b>DEFENSE</b><p>Bodybuilders have been doing incline bench presses for decades to bring …

The 1-6 Principle

Break strength and size barriers with this tried-and-true method<p><i>I’d like to take a break from high-rep training and do a strength cycle, but I don’t</i> …

The Mistaken Beliefs About German Volume Training

The Poliquin Principles.<p>Unquestionably, one of the most popular workouts for packing on a lot of muscle mass quickly is German Volume Training (GVT). …

Nutrient Timing

It’s not what you eat. It’s when you eat!<p><b>IS NUTRIENT TIMING BRO SCIENCE (BS)?</b><p>Many self-proclaimed experts hiding behind their big screen computer …

Nutrition

The Dieter's Secret Weapon

Increase dopamine for fat loss.<p><b>Dopamine is a neurotransmitter released from the hypothalamus that blocks the release of prolactin from the anterior</b> …

Insulin: To Spike or Not to Spike?

Post-exercise nutrition is critical for maximum gains<p>Post-exercise nutrition is critical for maximum gains. The stimulus of training triggers …

Nutrition

Leg Workout With Ben Pakulski | How to Squat Optimally

The workout to build bigger arms

davidf / Getty<p>davidf / Getty<p><b>Duration</b> 30<p><b>Exercises</b> 6<p><b>Equipment</b> Yes<p>Hey guys, we have a confession to make: We really don’t know why muscles grow how they …

The 8 Critical Keys For Building Big Muscle

If you're dating someone and want to take your relationship to the next level, there comes a time when you decide to make a commitment. Likewise, if …

10 Workout Songs From '80s Movies

There’s no doubting the excellence of the '80s. From track suits and aviators to Frogger and Rubik's cubes, the '80s were filled to the brim with …

Off-Season Cardio is "A Must" for Bodybuilders

Why bodybuilders should keep doing cardio in the off-season<p>Some bodybuilders put on excess body fat in the off-season due to the increase in caloric …

Exercise

Target Exercise for Thick Biceps

Try this workout for thicker, more impressive biceps.<p>As the “bi” implies, each biceps has two heads: the long head, which is the outer half of the …

Health

Squatting for Extreme Power

<b>SETUP</b><p>The setup, or starting point, for any weightlifting exercise is always the most important. When squatting, the placement of the barbell on your …

60% vs. 40% Carb Restricted Diets for Bodybuilders...Which is Better?

A study in carbohydrate intake and fat loss for bodybuilders<p>Just about every bodybuilder getting ready for a contest starts cutting back on carbs to …

Diabetes

Can Posing Increase Muscle Mass?

Most bodybuilders pay very little attention to isometric contractions, yet when they get ready for a competition, they spend many hours in front of …

Muscle

Phil Heath on Bringing Up Your Legs

The importance of learning how to focus on the targeted muscles<p>QUESTION<p><i>No matter how much I squat, my legs lag behind my upper body. What can I do to</i> …

Workouts

The Sleep Schedules Of 27 Of History’s Greatest Minds

The science of sleep and its glorious effects on creativity, productivity, and sanity gets a lot of press these days. That said, the sleep habits of some of your favorite writers, musicians, and artists may surprise you a little.<p>The bedtimes and rising times of history’s greatest minds are …

Insider Secrets of German Volume Training

The Poliquin Principles.<p>Unquestionably, one of the most popular workouts for packing on a lot of muscle mass quickly is German Volume Training (GVT). …

Muscle

How to Get Single-Digit Body Fat

If you want to get leaner than lean, every bite counts<p>At a fitness conference last Spring, I joined some friends for breakfast. It was a normal breakfast up until the moment Spencer Nadolsky, D.O., pulled a scale out of his gym bag to weigh a banana.<p>I knew Dr. Nadolsky was preparing for a …

Fitness

Your Bodybuilding Dream

Are you delusional or realistic about your physique goals?<p><b>When you first begin weight training, you are usually clueless and unaware of proper</b> …

Muscle

3 Hill Workouts from Hell

Try these super-challenging uphill sprint sessions to add an extra fat-burning, muscle-building blast to your routine<p>Just because you’re not in a gym doesn’t mean you can’t get the same benefits when you’re outside—all you need is a hill and some willpower.<p>In fact, a few fast-paced sets on a hill …

Muscle

Get Ripped Like A Pro

0<p>SHARES<p>Contest prep is a tricky beast. Everything needs to be perfectly balanced in order to hit that stage like a sledgehammer and make a dramatic …

Fitness

10 Size Secrets

Ten IFBB pros share their most effective training tips for packing on mass.<p>There are a million ways to try to elicit new muscle growth — to add …

Ask The Siege: How Do I Get To 5% Body Fat?

Q<p>Hey Siege, I'm no beginner, but I'm struggling to get my body fat to 5 percent. I want an elite transformation. What's the best way to do one?<p>Maybe …