Glendon Ong

27 Flips | 1 Magazine | @glendonohm | Keep up with Glendon Ong on Flipboard, a place to see the stories, photos, and updates that matter to you. Flipboard creates a personalized magazine full of everything, from world news to life’s great moments. Download Flipboard for free and search for “Glendon Ong”

Power Bodybuilding: Big Back Country

Last month you got a taste of the power bodybuilding world with my chest workout. Now, it’s time to smash your back with the same kind of weight and …

The Singles Scene - Your Guide to Single Rep Strength Training - Ground Up Strength

Posted on 24 Jan 2009 22:23<p>Maximal Training, Maximal Results<p><b>By Joe Weir and Eric Troy</b><p>Few people understand how to use near maximal strength training …

Get Strong Fast With the 5/3/1 Strength Training Program

Jim Wendler's 5/3/1 strength training program is extremely popular for two good reasons: it's simple and it works. ..Read the full article on Muscle …

Next Level Training

Ready to take your training to the NEXT LEVEL? Join GAT athlete and 2015 Arnold Classic Physique Champion Sadik Hadzovic as he shares his elite …

Workouts

How Cluster Sets Make Building Serious Muscle Seem Easy

World-renowned fitness expert Dan John explains an incredibly effective way to pack on lean mass<p>When you’re a beginner, it’s easy to build muscle. A few warmups sets in practically any lift followed by one hard set of 8 to 12 reps will do wonders. Suddenly, it seems as if you’re developing muscle …

Workouts

Resource: Compilation of Chin-Up Tips

Shares 393<p>It is often said that the squat is the king of exercises. True. As far as the upper body is concerned, chin-ups are head and shoulders …

Workouts

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 …

Top 5 Muscle-Building Exercises for the Back

1 of 5<p>1. Pull-ups / Chin-ups<p>When you see someone walking around the gym with a big back, you can guarantee they can jump up and kill 15-20 pull-ups …

Straight Sets for Strength and Size

<b>Q:</b> Seems like nobody’s recommending straight sets anymore. It’s all circuits and supersets these days. Is the straight set dead?<p><b>A:</b> I got a call from …

Workouts

Lunge to New Strength Gains

Whether digging a ball cross-court or slipping a jab for counterstriking, the ability to move laterally is crucial in sports. Great athletes have the …

Try the 'Punisher' Pushup

Chisel your chest, sculpt your shoulders, and attack your abs with this terrible trifecta<p>It's a move called the punisher pushup—and it lives up to its name because it will make your muscles beg for mercy. "It's a combination of three exercises that hit your shoulders, arms, and core, but in …

Workouts

10 Genius Exercises You Aren’t Doing

Biomechanics

The Starter's Guide Workout

Don't confuse starter with remedial. While this program is tailored to fit true beginners—those with little to no previous training experience—nearly …

No Weights. No Worries. 25 Best Bodyweight Moves

Don’t get me wrong, I love the gym. I enjoy pushing weight, using equipment, and getting inspired by fellow gym-rats. But, there are plenty of times …

Build Boulder Shoulders with the Ahrens Press

<b>Duration</b> 60 min<p><b>Exercises</b> 5<p><b>Equipment</b> Yes<p>The late Perry Reader, considered one of the most notable and honest Iron Game historians of all-time, …

Google Search

The Beginners Hypertrophy Program

The Beginners Hypertrophy Program, as the name suggests, is aimed at people who are new to resistance training and are in need of a workout structure …

10 Training Tips for Gaining Lean Muscle

1 of 10<p>MRBIG_PHOTOGRAPHY / Getty<p>1. Increase Your Training Frequency<p>Hitting the gym twice a week is fine if you want to maintain the muscle you …

The New Army Fitness Playbook

<b>Duration</b> 2 days<p><b>Exercises</b> 20<p><b>Equipment</b> Yes<p>In the U.S. Army’s culture of fitness, evolution has required revolution. Scrapping the run-heavy playbook of …

Military

Get Supersized with the 500-Rep Workout

<b>Duration</b> 1-Week<p><b>Exercises</b> 25<p><b>Equipment</b> Yes<p>This workout was designed as a way to “shock” your muscles into some serious growth. Perform this workout for …

Muscle

How Many Sets & Reps Should You Do Per Exercise Each Workout?

At this point you should have a pretty good understanding of why properly planning your weight training volume (the amount of sets, reps and …

Workouts

Using Periodization

Learn the ins and outs of periodization for creating the best training programs<p>Periodization is a term that refers to the systematic manipulation of …

Periodization for Bodybuilders: Part 3

Now that you’ve read Periodization for Bodybuilders: Part 2 and understand the different training zones, I want to start to apply all of this …

Periodization for Bodybuilders: Part 2

In Periodization for Bodybuilders: Part 1, I discussed some basic periodization concepts and mentioned some of the major writers on the topic. Yet, …

Periodization for Bodybuilders: Part 1

Facebook TwitterGoogle+LinkedIn<p>Periodization is one of those terms that gets thrown around a lot and can have many many many meanings, depending on …

Tour de France

Nonlinear Periodization for Size and Strength

A great way to get a heated debate going among strength coaches is to ask what method of periodization they think is best.<p>Coaches and trainers tend …