Jarrod Wrampe

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10 x 3 For Fat Loss

Here's what you need to know...<p>10 sets of 3 reps doesn't just work for hypertrophy. It can work for fat loss too.<br>• With only 3 reps per set you'll need …

Exercise

Get Ripped. Get Walking.

Here's what you need to know...<p>If you're a lifter, walking is the easiest and most beneficial way to improve your physique without messing with your …

Exercise

Advanced German Volume Training

Here's what you need to know...<p>German Volume Training has a reputation for adding rapid size to new lifters. It's a series of ten sets of …

Muscle

The 4 Dumbest Ab Exercises

Here's what you need to know...<p>The side bend gets dangerous fast when loaded. Use the tempo side-plank crunch instead.<br>• The traditional timed plank is …

5 New Strategies for Fat Loss

Here's what you need to know...<p>HIIT mobilizes fat so that it enters the bloodstream. Steady-state cardio makes sure that the fat is burned instead of …

Alternative Exercises to Gym Machines for New Garage Gym Owners

When you first make the transition from training at a commercial gym to working out in your own home/garage gym you may experience what I like to …

Programs For the Pull-Up Deficient

You can't really consider yourself fit if you suck at pull-ups. That's just the way it is.<p>Think of the fittest, baddest looking sumbitches at your …

Workouts

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

Six New Tabata Workouts for Fast Fat Loss

Here's what you need to know...<p>Tabatas are four-minute intervals of brutal metabolic conditioning.<br>• They sound simple, but if you're doing them …

How to Murder the Deadlift

Here's what you need to know...<p>The deadlift is the least predictable of all the big lifts.<br>• Deads are exceptionally harsh on the CNS. They take a toll …

7 truths to remember when life feels broken

October 6, 2014 by Dave Willis<p>I was talking with a young man at church last week. He was a well-dressed, good-looking guy who seemed to have it all …

All Articles | T Nation

NEW<p>by Christian Thibaudeau | Today<p>Good movement, but not for most people. And it's the worst squat for leg growth. Here's why.<p>NEW<p>by Tom MacCormick | …

Leg Day with Steve Weatherford: The Explosive Legs Workout

<b>Duration</b> 60 min<p><b>Exercises</b> 7<p><b>Equipment</b> Yes<p>Steve Weatherford is a beast on and off the field, garnering a reputation as the fittest guy in the NFL and …

Pyramid Method For Strength & Muscle

Here's what you need to know...<p>Pyramids involve picking a number of reps and working down from there on each subsequent set.<br>• There are different …

Reverse-Pyramid For Size And Strength

The methodology for this program is based on linear periodization but with a key alteration. Instead of just a steady progression in the amount of …

Workouts

The Best Full Shoulder Workout Routine

Ian SpanierJust about every <i>Muscle & Fitness</i> reader knows that to build cannonball delts, you need to start with heavy presses followed by an …

Workouts

Power Surge: Chest Blast

Get big or get strong. So many guys think training style has to be a black-or-white choice: high volume bodybuilding workouts for muscular shape and …

5 Unique Shrugs to Get You Yoked

Let’s face it, big traps get noticed. In order to make your upper half look more silverback and less slumpback, you’re going to have to shrug. Here …

The Farmer's Walk Cure

Here's what you need to know...<p>If weakness is the disease, the farmer's walk will cure it. It will build muscle, slash fat, and crank up …

4 Fire-Breathing Finishers

Here's what you need to know...<p>Developing the ability to control your breathing will allow you to deliver more oxygen-rich blood to your muscles, …

Workouts

How to Build Mass as a Tall Lifter

Here's what you need to know...<p>Tall lifters need to take advantage of the mechanical "disadvantage" they have as longer-limbed humans. The amount of …

Workouts

Hard Body Training for Women

The 10-Week Transformation Program<p>Here's what you need to know...<p>Women tend to have a higher pain tolerance when it comes to training, can recover …

The 1,000-Rep Morning Metabolism Igniter

Light your fat-frying furnace for the entire day<p>Mornings are tough and morning workouts are tougher.<p>But the right routine is worth waking up for, especially if it allows you to crank out 1,000 reps in 30 minutes, like this one from Craig Ballantyne, MS, CTT, and editor of EarlyToRise.com.<p>“When you …

Fitness

Home Gym Exercise Equipment

<b>POWER RACK</b><br>No home gym is complete without one. "Think of it as the centerpiece," says Lee Boyce, a Toronto-based strength coach. "It provides a framework for everything from body-weight exercises to hardcore strength training." It's also an ideal anchor for suspension trainers and resistance</b> …

HIIT 100s: Carve Up a Chiseled Physique in 6 Weeks

James Michelfelder / M+F Magazine<p>If we had a dollar for every well-intentioned person who’s centered his or her fat-burning efforts around low- to …

Exercise

Spin the Ab Wheel for a Rock Hard Core

“The idea [to keep in mind] when you’re progressing with these,” says DeMayo, “is to start with your upper body higher up, then work your way down to …

Burn Fat Fast: 6 Quick Fat-Blasting Workouts

Life gets busy and chaotic, and taking an hour to train your legs every Tuesday and Thursday isn't always possible. Good news: Daily workouts don't …

Workouts

Fitness 360: Jim Stoppani, Ph.D., Body By Science

If you've spent any time looking for nutrition advice, training programs, or supplement research on Bodybuilding.com, you may have come across …

8 x 2 and Hybrid Density Training

Here's what you need to know...<p>If all you focus on is the weight on the bar, other areas of your training will fall behind and you'll hit a …

6 Weeks to Superhero

How I Build Muscle and Strip Off Fat – FAST!<p>My Fastest Program for Building Muscle and Ripping Off Fat<p>When I'm hired to get an athlete, bodybuilder, …