John Mueller

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How to Build the Perfect Program

1 of 12<p>Take it From the Pros<p>The simplest way to make progress is to stop guessing about your training. Instead of flying blind, take the advice of …

Muscle in Minutes: Legs

Everyone wants bigger legs but no one wants to train for them. We get it. Leg day can be pretty brutal, even to the most well-conditioned athlete. …

Workouts

Dead on Target

Want to add mass to your upper and lower body? One move can do both.<p>Bodybuilding is about molding muscle into a living, breathing artistic sculpture. …

The Ultimate Arnold Training Guide

1 of 10<p>The Austrian Oak<p>It’s been more than three decades since Arnold Schwarzenegger won the last of his seven Mr. Olympia titles in 1980, yet the …

28-days-to-lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. News flash: While that's critical …

The Complete Arnold: Biceps

Arnold Schwarzenegger answers your questions on training, nutrition, and intensity.<p><b>QUESTION</b><p><i>What was your secret to building that legendary peak in</i> …

How Alcohol Affects Your Training

izusek / Getty<p>If you're the type of person who enjoys working out then having a couple of drinks to relax when you're done, you might want to read …

7 Best Bodybuilding Foods

Purchase, prep, and nutrition tips for top performance-boosting bites.<p>The greatest performance diets may seem complicated and fancy, but they are all …

Food

Look Better Naked in One Week

<b>Duration</b> 7 Days<p><b>Exercises</b> 26<p><b>Equipment</b> Yes<p>Valentine’s Day is right around the corner, and if you have a special someone to share it with then there's a …

A Big-Muscle Workout Plan for Skinny Guys

But what if I tell you it doesn’t have to be that way? That you can pack on slabs of muscle, too?<p>The 60-day plan below is designed specifically for ectomorphs, or “hard gainers.” It focuses on making you bigger and stronger.<p>To steal a line from strength coach Greg Nuckols: “To get stronger, you …

4 Best Exercises for Stronger Hamstrings

For some reason, hamstrings tend to get the short end of the stick when talking about leg strength and developing leg size. Not surprisingly, people …

Health

The Complete Arnold: Delts

Arnold Schwarzenegger answers your questions on training, nutrition, and intensity.<p><b>QUESTION</b><p><i>Shoulders were always a good body part for you. What</i> …

Rows vs. Pulldowns

Which is better for a wider back?<p><b>OPENING ARGUMENTS</b><p><b>Defense</b> <b></b><p>Rows are great for building a wide, thick back. They hit all areas of the lats as well as …

Take the Guesswork Out of Training

FLEX delivers the best exercises to build the most muscle<p><b>How many times have you caught yourself asking the question, “Which exercise should I do?”</b> …

Dumbbell Training

A full-body, dumbbell-based workout split.<p><i>There’s only one power rack in my gym, and all the bench press stations are usually occupied. My goal is</i> …

Train Your Abs for Maximum Definition

Lee Haney, 8X Mr. Olympiatrue

The 5 in 5 Gain Plan

Pack on 5 pounds of lean muscle in just 5 weeks. You in?<p>There was a time not so long ago that a bodybuilder in mass-gain mode resorted to a …

DIY Protein Bars: Healthy Bars In 5 Easy Steps

It's a recurrent scene at health food stores worldwide: people parked on the protein bar aisle reading the ingredient list and macronutrient …

4 Key Techniques to Maximize Chest Size

Behind bars, a well-developed chest is called a “hood” and that equals status. Let’s take a look at some ignored strategies that can help you build …

Workouts

The 10 Greatest Bodybuilding Career Turnarounds of All Time

Not every great bodybuilder made a great first impression.<p><b>In a previous article, we celebrated the 10 best bodybuilding rookies of all time,</b> a list …

3 Signs a Mass-Building Program Won't Work

Search the internet on any given day and you’ll find free training programs that promise to “add mass fast” and “pack on pounds.” Some of these …

Muscle

8 Kettlebell Exercises to Add Upper-Body Muscle

1 of 9<p>Inti St Clair/Getty Images<p>Get Big With Kettlebells<p>If you want to sculpt a huge, defined upper-body, you need to lift heavy weights to hammer …

Workouts

The Squat and Deadlift Sidekick

You want to get strong and muscular legs? Do deadlifts and squats.<p>You want to improve speed and power? Do deadlifts and squats.<p>You want to lose body …

Phil Heath on Proper Technique and Back Training

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Break the Plateau and Grow

You train hard, but does your physique reflect the amount of time you spend in the gym? Are you making steady gains in strength and muscular …

Exercise

Optimal Caffeine Dosing

Caffeine increases performance in the gym - but what's the optimal dose?<p><b>Caffeine has been found to increase alertness via several biochemical</b> …

Rest Periods Between Sets

Are long or short rest periods best for growth?<p>OPENING ARGUMENTS<p><b>DEFENSE</b><p>Short rest periods should be used to maximize muscle pump and growth hormone …

Exercise

Arnold's Bench Basics

The Oak's advice on proper bench press technique.<p><b>The barbell bench press is one of the most crucial exercises for building size and strength in the</b> …

4 Rules for Making a Muscle-Building Protein Shake

1109-protein-shake.jpg<p>EXTREME-PHOTOGRAPHER<p>With so many poor quality, ready-to-drink meal replacements and high-sugar smoothies on the market, it can …

Nutrition

Calf Training: Build Bigger Lower Legs

I loathe calf training. It's just terrible.<p>It's not that the load is too heavy or that I have to put in a lot of effort, and it's not the …