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The Optimal Number of Reps for Forcing Muscle Growth

Focus more on HOW you lift to get the most out of each rep.<p>If you’ve been reading my articles and columns over the past 15 years, you are well aware …

Best biceps exercises: The only 10 bicep workouts you need to know

Best biceps exercises: The only 10 bicep workouts you need to know<p>Let’s face it, the real reason you joined the gym was so you could work your guns. …

The Blood Type Diet: Does It Work?

Have you heard of the concept of food as medicine? Have you ever wondered about the Blood Type Diet or the Ketogenic Diet? These are the three …

The 5-day garage gym workout program

<b>Duration</b> 30<p><b>Exercises</b> 4–7<p><b>Equipment</b> Yes<p>For most of us, just <i>cleaning</i> out the garage would be a great workout. Between pulling everything down from …


Tip: The Push-Up That Prevents Injuries

The stronger and more athletic you are, the more you need to add this move into your program. Check it out.<p>Rotation-Focused Push-Ups<p>Strong and …


The Two Day Split Workout

<i>This program keeps it simple; you’ll train four days a week—two upper-body days and two lower-body days—and gain strength and stamina fast.</i> <br>The more …


Tip: Interval Training Workouts for the Rower

These two routines are not only fat incinerators, they'll also help to build your glutes and quads. Check 'em out.<p>This metabolic conditioning tool …


Want a strength-building, abs-ripping move? Try the Pallof press.

Bore down on your core with the suitcase deadlift

Judo World Champion Teddy Riner Reveals the Secret to His Training Success<p>The Powerful Green Tea Compound That Could Help Prevent Heart Attacks<p>The …

12 Simple Strategies to Boost Your Bench Press (and Save Your Shoulders)

Pretty cool title, right? But surely it can’t be true? <b>Putting kilos on your bench press doesn’t usually mean happy days for your shoulders.</b><p>How many …

The workout plan to build your 'V' taper

<b>Duration</b> 45<p><b>Exercises</b> 15<p><b>Equipment</b> Yes<p>Suits have changed over the years, but they always strive to achieve one goal: make your shoulders look wider …

Function vs. Performance for the 40+ Athlete

<b>Everyone pretty much wants the same thing from training - to look good naked and have this elusive “anywhere” fitness.</b> The famed “being prepared for …

4 Simple Gymnastics Drills for Strength and Mobility

<b>Gymnastics strength training provides countless benefits to those willing to commit to the process</b>. By focusing on bodyweight progressions, athletes …

How to Maintain Single-Digit Body Fat: What to Eat and How to Train

According to the American Council on Exercise, essential body fat for men is 2 to 5 percent, and the “athlete” range is 6 to 13 percent. However, …

Body Fat

Preworkout Meal

What to have for your preworkout meal<p><b>Burn Fat Not Muscle</b><br>Some people say training on an empty stomach burns more fat: You blow through your glycogen stores in about an hour, and then your body turns to fat stores for energy. Problem with that approach is that your body will soon start to burn muscle …

Build Sleeve-Splitting Arms

Jim Smith C.S.C.S.

The best two-dumbbell workout

The Best Dumbbell Only Triceps Workout

Michael Schletter, C.P.T.

5 Fat-Burning Finishers You Must Try at the End of Today’s Workout

This new move called the plate push will crush calories and build total-body strength. Give it a try in one of these fast-paced metabolic circuits<p>Pushing a weight sled is a fantastic workout. It builds total-body strength, burns fat, skyrockets your heart rate, and boosts lower-body power. But for …

The best dumbbell-only shoulder workout

Your average trainer can think of only two ways to work your shoulders with dumbbells—presses and raises. And while those work just find, they’re …

Get Six Pack Abs for Summer - 10 Minute Ab Workout

Sure, diet is the main component to having defined abs, but a little bit of work on them doesn’t hurt. Since we came to that realization, we asked …

Rookie Mistakes: The Overhead Press

Lee Boyce, C.P.T.

Common Rookie Squat Mistakes and How to Fix Them

The barbell back squat trains every muscle group, not just the legs. What’s more, squatting regularly can help release hormones needed for muscle …

The Best Full Gym Chest Workout

Hany Rambod


5 Ways to Instantly Improve Your Mountain Biking Skills

Bike Commuting 101 - 5 Tips for Biking to Work

You know your bike’s a great fitness machine—but what happens if you ride it for transportation?<p>First, you get and stay fit without even trying. …


The Truth About Muscle Confusion

Joseph Arangio

The Best Band Only Ab Workout

Ben Bruno


The No-Bull Guide to Bulking

Sean Hyson, C.S.C.S.