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10 Nutrition Rules to Follow if You Want to Build Muscle

1 of 12<p>CasarsaGuru/Getty Images<p>Nutrition Rules For Building Muscle<p>Bodybuilders, trainers and diet gurus alike (at least those worth their salt) will …

Arnold Schwarzenegger's Leg-training Tips

Long before he governed the Golden State and out-muscled bad guys on the silver screen, even before he won a then-record seven Mr. Olympia titles, …

Exercise

10 Foods That’ll Hit Your Newsfeed in 2014

Dedicated Routine for Massive Bis and Tris

<b>Duration</b> 2 days<p><b>Exercises</b> 16<p><b>Equipment</b> Yes<p>Training gurus have long taught the bodybuilding masses the logic of working a smaller muscle group such as …

7 Muscle-Building Smoothie Recipes

Big Switch - Better Results

You’re doing it wrong. This is usually a cry you’ll hear from some skinny twerp who memorized a few YouTube videos and now thinks he’s qualifed to be …

Think Small and Grow Big

Have you ever tried to use the bench press on a Monday night a 5 PM? It’s almost impossible. Most gym goers will never skip a chest or arms workout, …

Workout Finisher: Shoulder Dropsets

12 Laws of Fat-burning for a More Chiseled Physique

1 of 12<p>1. Slash (Calories) and Burn<p><b>Step 1</b> revolves around simple math: You must eat fewer calories than your body is accustomed to in order to drop …

Nutrition

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 …

4 Bodyweight Finishers

Finish Strong<p>Since muscle failure is one of the keys to muscle growth, most lifters like to finish their workout with a few exercises that allow for …

Muscle

5 Best Power Moves for Every Body Part

1 of 6<p>Marius Bugge<p>Build Power to Build Muscle<p>You may be wondering, "Why would anyone want to train solely for power?" The answer lies in the …

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 …

Workout Buffet: Optimum Delt Development

There is no single method of growing a bodypart. And, in the case of shoulders – where crazy mobility and three separate heads factor in – multiple …

Unique

The Flying Solo Workout

<b>Duration</b> 5 days<p><b>Exercises</b> 20<p><b>Equipment</b> Yes<p>They say that men think about sex every 15 seconds.<p>They don’t tell us, of course, what fills the time between …

Scramble Your Legs with this Brutal Workout

With extensions, curls, presses and deadlifts, this workout is sure to be a real leg beater.<p>It’s the day you love to hate: leg day. There’s probably …

Bad-Ass Workout of the Week: Biceps and Triceps Annihilation

Sometimes, our fans can teach us a thing or two, which is why each week <i>Muscle & Fitness</i> will be selecting a Bad-Ass Workout of the Week, submitted by …

Poundstone Power: Train Like a Strongman

A lack of tractor tires and a yoke frame doesn’t mean you can’t enjoy the benefits of strongman training. Four strongman exercises can easily be done …

Power Surge for Bigger Lifts

If you’ve hit a plateau on your squat or deadlift, it may be time to relearn how to do them. Seriously. Most guys don’t bend their hips back far …

31 Awesome Leg Exercises

If you're a fan of "circuit style" training, this lower body blasting, leg workout video offers a great resource to pick a few exercises to do in a …

The No-Squat Leg Workout

For every guy who says no leg workout is worth a crap without including barbell squats, there’s at least 10 others who, for whatever reason, simply …

5 Routes to Better Delts

While you can find plenty of ways to attack your delts in each issue of M&F, we've dropped five of our fave techniques - and the mini-programs to go …

Build Bigger, Stronger Quads

Do you want big wheels? No, not the yellow plastic three-wheel roadster you tore around the neighborhood on as a kid. We mean legs. Legs like tree …

5 Novel Moves for Shredded Pecs

1 of 6<p><i>In the beginning, there was the bench press.</i><p>Alas, this is where most of us begin our journey to a more muscular build. Initially, it served …

The Top 10 Exercises for Building Muscle and Strength

1 of 10<p>James Michelfelder<p>1. Bench Press<p>Main Muscles Worked: Pectorals/Anterior Deltoids/Triceps<p>*Quick Tip: For maximum stimulation of the chest, …

Lift Doctor: Prescription for Bigger Calves

Westend61/Getty Images<p><b>What is your most recommended calf workout for building them up? I'm 6'3” and struggle with small calf syndrome.” – Zakk</b> …

The Peak Pecs Routine

<b>Duration</b> 4 days<p><b>Exercises</b> 9<p><b>Equipment</b> Yes<p>It'’s a common problem: You hammer your pecs every which way but, like playing tennis with a drape, there'’s …

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 …