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* AS EFFECTIVE AS meat-and-potatoes barbell moves such as squats and deadlifts are for beefing up your lower half, there are many great lunging variations that you can employ to [...]

These cardinal rules of bodybuilding nutrition are broken every day. Here is how you can right your diet wrongs, according to pro diet coach Chris Aceto. * IF ONLY WE [...]

COMMERCIAL GYMS MUST BURN through rope and V-bar cable attachments, what with all the people relying primarily on pushdowns to work their triceps. Memo to all those experiencing pushdown fatigue [...]

Bored on biceps day? Grow bigger arms with these unique variations of a ubiquitous exercise. THERE ARE COUNTLESS WAYS TO CURL, SO THERE'S NO excuse for any biceps-training regimen to [...]

AS EFFECTIVE AS MEAT-AND potatoes barbell moves such as squats and deadlifts are for beefing up your lower half, there are many great lunging variations that you can employ to [...]

STUCK AT HOME OR in a hotel room with no equipment, and it's chest day? Dammit. There's only one body-weight exercise you can think of for hitting pecs--pushups--and those get [...]

> Got some leftover holiday weight you'd like to eradicate in a hurry? Use this high-intensity training plan and be leaner within a month.THE HOLIDAYS GOT THE BEST of you, [...]

JON DE LA ROSABirth Date: May 29,1984Height: 5 7'Contest Weight: 230 lbsResidence: New York, NYInstagram: @ifbbjondeLarosa* YOU MAY HATE TRAINING THEM, but thick, meaty calves help bring any physique together [...]

IF YOU ROTATE BETWEEN only overhand-, underhand-, and neutral-grip pullups, then it's time to broaden your training horizons--and probably your lats. There are way more pullup variations than the simplistic [...]

The medicine ball is not just an accessory to use when hitting abs. One simple med ball can pack a heavy punch if you know how to use it, making [...]

Want more impressive guns and crushing grip strength? Of course you do. And this forearm routine will help you achieve both. WHEN IT COMES to getting rid of all the [...]

IF YOU'VE GOT AN OLD DUFFEL BAG STASHED IN YOUR closet and a sandbox in your backyard, you're unknowingly sitting on a fitness goldmine. Throw a bunch of sand in [...]

Want bigger, stronger legs? Then hitthem with the following foundational exercises. * THE PARETO PRINCIPLE (aka the '80/20 rule') states that, in a given area, roughly 80% of your results [...]

> Grab your favorite pair of straps and tackle the following two routines to build muscle, burn fat, and challenge your entire body. YOU'VE PROBABLY heard it a thousand times: [...]

Classic curl movements, appreciable weight, high volume, high intensity, bigger biceps. Any questions? NO GIMMICKS, no novel exercises, no reinventing the wheel. Just lots of curls and a bigger pair [...]

This isn't your mom's band workout. These two quick-hitting routines-demonstrated by IFBB Pro League physique star CHASE SAVOIE--will get you jacked in 30 minutes or less. YOU'D BE SURPRISED what [...]

BUILDING DELTOIDS that pop out of a tank top doesn't require you to get cute or creative in the gym. The tried-and-true recipe of an overhead press, an upright row, [...]

Diehard kettlebell practitioners must get a good laugh every time they see an infomercial highlighting some large at-home gym contraption. 'With just four easy installments of $249, you can train [...]

Most bodybuilders nicknames are a bit of an exaggeration, purposely intended to conjure up images of sheer size and/or portray an individual as inhuman or even immortal. There was 'the [...]

You don't need to join a high-priced box to tap into CrossFit and all its functional benefits. These two WODs can done wherever serious training happens. CROSSFIT BOASTS a myriad [...]

MODEL SNAPSHOT SANTI ARAGON IFBB PRO LEAGUE BODYBUILDER AND MUSCLETECH ATHLETE Ask any traditional strength junkie about the correct way to deadlift, and he'll tell you that your feet need [...]

> Grab a weight and pick one of two workouts to boost functional strength, build muscle, and burn calories. Both in 30 minutes or less. IF YOU'VE GOT A DUMBBELL, [...]

MOMENTUM IS A powerful force, if you followed the first four weeks of the Rock Hard Challenge (Part l), you're coming to us with a head of steam. It's no [...]

AS IS TRUE that with almost any skill, the more you do it, the better you get at it. This is especially true for lifting--the more frequently you train a [...]

The overhead press is to shoulder training what squats are to leg day: the foundational movement from which all other exercises for its respective muscle group stem. When gearing up [...]

WHAT WE KNOW from recording the training habits of physique champions for the past 30-plus years at FLEX is this: Bigger biceps are the product of basic curling movements performed [...]

You don't need a monster-size gym to have a monster-size training session. Here's how to build muscle with one flat piece of iron. SHORT ON TIME AND SHORT ON equipment. [...]

AT THIS VERY MOMENT, you're probably not the leanest you've ever been. And that's cool; you're probably still recovering from the winter months, when holiday parties, the Super Bowl, and [...]

THE IFBB PRO LEAGUE'S RELATIVELY FRESH CLASSIC PHYSIQUE DIVISION IS MAKING GOOD on its (unofficial) promise to hearken back to the aesthetics of bodybuilding's Golden Age of the 1960s and [...]

NOW IS A QOOD TIME to get leaner and drop some body fat. Why? Because anytime is a good time to get leaner, whether you're heading into spring, summer, winter, [...]

WHAT'S THE BEST big lift you can do for the upper body? If your gut reaction says either bench press or military press, perhaps you need to start focusing a [...]

DUMBBELL FRONT RAISE ACTION Stand holding a pair of dumbbells in front of your thighs with your arms extended toward the floor and your palms facing you. Bend your knees [...]

THERE'S NO SUCH thing as a good excuse not to squat. Yeah, we said it. Bad knees, an achy lower back, a lack of equipment--these excuses for not squatting won't [...]

JANUARY IS A LONG way in the rearview mirror. If you've put in more time at the gym and ditched your diet of Cheetos and brewskies for grilled chicken and [...]

LOOKS LIKE WE HAVE A SILENT KILLER ON OUR HANDS. Just like that, William Bonac has climbed up the Olympia rankings, and he's now nipping at the heels of the [...]

* The overhead press is to shoulder training what the squat is to leg day: the foundational movement from which all other exercises for its respective muscle group stem. When [...]

SOME OF THE MOST CLICHED training tips also happen to be the most useful ones. One example, which is said by just about every trainer, physique athlete, and strength coach: [...]

Goodbye, predictable arm workout. Hello, high reps, a little pain, and a whole lot of new muscle. WHAT'S YOUR STATUS QUO BICEPS workout? Your default workout, that is, the one [...]

THE CHAMPION SPEAKS YET AGAIN. We're very familiar with him: the now seven-time Mr. Olympia Phil Heath. Only this time he doesn't have quite as much to say. With a [...]

THE PARETO principle (aka the '80/20 rule') states that, in a given area, roughly 80% of your results are accomplished by 20% of your efforts. If we were applying this [...]

IF YOU'RE ONE OF those guys who don't want to spend ample time carving out your abs, then you've come to the right place. The Straight Up workout in our [...]

Overhauling your chest training is fruitless. Instead, try this workout with slight tweaks on traditional moves. WHEN IT COMES to pumping up your pecs, a mix of bench press and [...]

What's the best 'big lift' you can do for the upper body? If your gut reaction says either bench press or military press, perhaps you need to start focusing a [...]

THE UPPER traps are one of the few small body parts that can make or break a physique. (Two others that come to mind are the forearms and claves) Build [...]

We use machines to build things every day. Machines build cars; they build roads; they build computers; they build robots. So why not build your body with machines? Ask a [...]

BUILDING DELTOIDS THAT POP OUT OF A TANK top doesn't require you to get cute or creative in the gym. The tried-and-true recipe of an overhead press, an upright row, [...]

AKIM WILLIAMS HAS A PROBLEM MOST OF US WOULD LOVE TO HAVE: HIS BICEPS ARE TOO BIG. For a top-level IFBB professional bodybuilder, this is a real issue in terms [...]

Ask Arash Rahbar what body parts he's training on a given day and he will not say 'back and biceps' or 'chest and triceps' like countless other guys. 'I don't [...]

THE DIFFERENCE BETWEEN training your biceps and triceps comes dowMo variety. Whileia healthy diet of curls, curls, and more curls will be enough to add some inches to your Bi's, [...]

Long before he began marketing 'The Zane Experience' as a personal seminar in which one could train with and learn from a bodybuilding legend at his personal gym in Southern [...]