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Training Articles
The Monday Morning Man’s Chest Routine
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It’s mid-January and you know what that means - every woman on planet earth has limited her menu to lima beans, white rice and non-fat milk. Because after all,…
mTOR - Key Protein in Muscle Building
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images/mtor.jpg (NaturalNews) The latest science has proven that a special protein called mTOR (mammalian target of rapamycin) holds the key to muscle building…
2 Steps to Start a Running Program as an Overweight Person
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Beginning a running program as an overweight person can be tricky. In fact not all people should run—even if they like to do so. Running is a cardiovascular…
Finding the Right Fitness Trainer
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Although one of the most common reasons people turn to personal trainers for assistance is because they’re beginning an unfamiliar workout program, hiring a…
Kettlebell Fitness
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If you haven’t yet caught on to the Kettlebell craze for your fitness regime, you’re missing out. Despite the odd name, Kettlebells have nothing in common with…
3 Surefire Ways to Build a Paramount Posterior
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3 Surefire Ways to Build a Paramount Posterior Nothing promotes self-esteem better than a rounded, rock-solid pair of glutes, but are you doing the right…
Metabolic Cross-Fit Training
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As a professional natural bodybuilder, my training approach is nothing short of intense. Now while I focus more on weekly consistency, I will have 1-2 workouts…
The Repetition
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It's easy to focus on advanced training principles but it's just as easy to look past the basics. This is something I see all the time – guys talking about…
Get Super Ripped with Super Sets
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In a recent workout, I realized that super-sets are common to many, but the manner and context in which they are performed can be different, thereby leading to…
Amazing Workout with Bands
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I use bands all the time and get an amazing workout. The diversity of exercises you can do with one or a few sets of bands is absolutely incredible and all you…
How to Get Back into a Running Program
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Many of us have running in our history. In fact, we often refer to it as something that we "used to do regularly", rain or shine. What happened? A once…
How Treadmills Can Help Build Muscles
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The reason why most people start running is to build muscles. I myself started running to reach this exact target. At the beginning, I used to run on flat…
Mirror Muscles - Five Reasons Looking in the Mirror is Destroying Your Fitness and Physique
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Are the mirrors in the gym actually hurting your workout? Why are there so many mirrors in the gym anyway? Find out the 5 reasons why mirrors may be ruining…
Accelerate Fat-Loss with Antagonistic Muscle Group Post-RT Cardio
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Most people know to perform cardio after weights, however, did the mode of cardio ever cross one's mind as being a potential additional factor in one's fat…
Drop Sets
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Drop set can be done with barbells, dumbbells or machines. You set up 3 progressively lighter bars/dumbbells or use the machine's weight stack pin, take your…
Whittle Down Your Waist: Proven Ways to Flatten Your Belly
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My approach to whittling the waist is simple and is just that, to decrease the circumference of the waist. This I have found is actually easier than getting a…
How to develop a Six Pack
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You should ask yourself why you are willing to spend hours doing cardio, perform multiple sets and reps in the weight room, and participate in every kind of…
How to Go From Regular to Ripped
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This article will teach the fundamentals of getting cut and ripped. ,,,, the main idea is to get one to lose bodyfat while sustaining and building lean and…
Bring Up Your Biceps
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What's the first muscle people want to develop when they start training? Some might say the chest or even the lats but my money has to be on the biceps! It's…
Rest Pause Workout Technique
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Of all the intensity techniques out there, I have two favorites: drop sets and rest pause. Drops are a lot of fun and can take a normal set and turn it into a…
Unique Movements
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Unique Movements, the Uses of a Power Rack and Exercises you Should be Doing! by Jim Brewster
Extended Set Techniques
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The concept of progressive overload is one of the most important in bodybuilding. There are different types of progression – the most basic is to add weight to…
Supplements - The Great Evil?
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Lately, it seems like supplements are coming under attack from all sides. Just this morning, I listened to a video from an “expert” about ab training who made…
Bring Up Your Chest
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Excellent Muscle Building Chest Workout: The chest may seem simple, but in reality it is a large, complicated area. When training the chest, you have to insure…
20-Rep Squat Routine
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The 20 rep Squat is without a doubt one of the most demanding exercises you can do. You will definitely know what pain is all about after one set of these! by…
Competing in a Running Race
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By Shannon Clark So you may be looking for something to motivate you to keep getting out of bed in the morning and get to your cardio workout. A race, whether…
Using Water to be Dry on Contest Day
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It seems like everyone who has competed once or twice is willing to tell you how to come in ripped on contest day. Dr. Joe Klemczewski is a WNBF Pro and has…
Training for Power & Definition
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It seems a lot of people want the ripped abs and the power to go with it. In this article I will show you how I compete as a powerlifter and look like a…
Train Like a Beast - The Legs!
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Train Like A Beast Muscle Specific Hypertrophy Workouts By: Derek Charlebois B.S. CPT Specialized Leg Hypertrophy ProgramStructure and Function: Muscles of the…
Train Like a Beast - The Chest!
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The pectoralis major is the large fan-shaped muscle covering the anterior rib cage. Some people are confused about this muscle as they believe there is an…
Train Like a Beast - The Delts!
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Train Like A Beast—Muscle Specific Hypertrophy Workouts By: Derek Charlebois B.S. CPT Specialized Deltoid/Trapezoid Hypertrophy Routine Structure and Function:…
Training for your first Bodybuilding Competition at any age
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Training for Your First Competition at Any Age Step 1: Deciding to Compete by Scott “Old Navy” Hults, NFPT-CPT FAME WNSO, NGA & IDFA Natural Master Pro…
Time for More Muscle
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Almost every article, book, or study you read, about building muscle has one thing in common. They all attempt to single out one key factor that will result in…
The Truth about Abs
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You’ve got abs. In fact, if you workout well and consistently, you probably have considerable ab strength. You don't see them because they're hiding. They're…
The Seven Behaviors of Highly Successful Athletes
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The Seven Behaviors of Highly Successful Athletes By Charles Staley Director/CEO www.EDTSecrets.com The Seven Behaviors of Highly Successful Athletes There are…
The Right Cardio Prescription to Get Shredded
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Like diet fads, appliance colors, and bell bottoms, the decision to include mega-loads of cardio or hardly any at all swings through the bodybuilding culture…
The Repetition Range Selection Process
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"It is easy to suggest that a particular rep range, say 6-8, will influence muscle hypertrophy, while 3-5 will result in a strength increase, or that a…
The Physics of Bodybuilding
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Scientist have theorized about the possibility of a parallel universe that exist beside our own where the laws of physics as we know them do not apply. While…
The Perfect Workout
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The Perfect Workout by Blake Selby, AFAA Certified Personal Trainer I used to wonder if I could formulate a workout training system that would yield “perfect”…
The Hidden Power of Behavior Based Training
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The Hidden Power of Behavior-Based Training By Charles Staley Director/CEO www.EDTSecrets.com Before a new building can be erected on a site where an older…
The Heart Rate Handbook
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What Is Heart Rate Training (HRT)? As you may have guessed, heart rate training is tailoring your workouts and performance based upon your heart rate. Believe…
The EDT Fat Loss Solution
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Each and every workout you know how long it’ll last and you also know exactly what you need to accomplish. It’s that simple. Here’s your program, make exercise…
The Dreaded Plateau
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Adaptation - Avoiding the Dreaded Bodybuilding Plateau! Ok, so you've been hitting the weights pretty hard for awhile now. At first you made some significant…
The Compound Solution for Small Arms
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The Compound Solution for Small Arms By Strength Coach Mike Mahler Ah, the eternal quest for big guns. Ask any new male trainee what their goals are with…
The Cheapest Anabolic
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The Cheapest Anabolic By Iron Addict: I know there are some people on this board that are dying to add some serious mass to their frame. Want to know the…
The Art of Getting Big
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The Art of Getting Big By Steve Colescott Admit it - SIZE MATTERS Most of us guys want to be big, Big Chest, Big Biceps, and Big Legs to support it all. But…
Anabolic Steroid Abuse
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National Institute on Drug Abuse Research Report Series Anabolic Steroid Abuse What are anabolic steroids? Anabolic steroids" is the familiar name for…
Ten Things you MUST do to have a Great Workout
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The basic idea of a good warm-up is to walk that fine line between preparing yourself adequately for the intense work to come, without fatiguing yourself in…
Super Sets, the Good & the Bad
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SUPERSETS: THE GOOD & THE BAD By:Craig Ballantyne CB ATHLETIC CONSULTING - For our purposes here, a superset is the completion of consecutive sets without…
Stretch & Grow
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In almost every activity or sport, stretching has always been a typical way to "warm up" the body and get it ready for action. However, you do not have to be…
Strength 101
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Much has been written about the benefits of cardiovascular training. Until recently, however, little attention has been given to strength training, an…
Strategic Variable Training
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Strategic Variable Training By: Mark Sherwood For 20 years I tried every weight training method I could get my hands on and for 20 years I failed to make…
Steering Clear Of Strength Plateaus
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Consider this: It's been a few months since you first started weight training and you're not seeing the same kind of results as you did at the beginning. Sound…
Staying Natural
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The text below was taken from a post at Lift for Life Forums. The initial title of the thread was "Another reason to Stay Natural". This could be considered as…
Squat Tips
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Since I've been writing articles for PL USA, I've received many letters from lifters looking for simple answers to their questions. After a while, some of the…
Spice up your Workout!
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Spice Up Your Workout! 9 Training Techniques to help you get the Most out of Your Workout! by Ryan Swan With Any Of These 9 Techniques It's always a challenge…
Somatotypes - Understanding Your Bodytype
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Understand Your Body Type and learn how to train and diet to maximise results. The three commonly recognized body types are Ectomorph, Mesomorph and Endomorph.…
So you want to lose weight and Shape Up! (Part 3)
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So you want to Lose Weight & Shape Up! (Part 3) Part 3 of a 3 part series on how to finally lose weight and get in the best shape of your life. by Elise…
So you want to lose weight and Shape Up! (Part 2)
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So you want to Lose Weight & Shape Up! Part 2 of a 3 part series on how to finally lose weight and get in the best shape of your life. by Elise Howard…
So you want to lose weight and Shape Up! (Part 1)
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So you want to Lose Weight & Shape Up! Part 1 of a 3 part series on how to finally lose weight and get in the best shape of your life. by Elise Howard…
Smart Cardio for Strength, Mass & Fat Loss
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Smart Cardio for Strength, Mass & Fat Loss By: Charles Staley If you're a typical guy who loves to lift big weights, but considers anything over 3 reps to…
Shock Your Muscles to Stimulate New Growth
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"If you are one of the many avid lifters who train on a regular basis, then you should be well aware that muscles require a "shock" in order for them to grow.…
Shut up and Grow
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Are You Overtraining? You're a warrior, you've paid your dues. Others have come and gone and yet you've remained, pumping furiously. Countless nights in irons…
Shoulders: Strategies for renewed growth
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Shoulders: Strategies for renewed growth By Chris Fernandez http://www.athleticnutrition.com Part 3:Shoulders: Strategies for renewed growth As with the…
S.H.I.T. Training
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If you're anything like nearly all seasoned lifters, then you're probably always searching for a better way to produce the most gains in the least amount of…
Resistance Training vs Weight Training
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"By focusing on the body’s position throughout the exercise, by adhering to form over simply moving weight,,,, a higher quality of muscular development can be…
Recovering from Shoulder Bursitis and Tendonitis
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If you are self proclaimed to be a true bodybuilder or powerlifter, then you will have experienced some sort of shoulder problem or injury. They can be chronic…
Pyramid Training
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Pyramid Power Building a Firm Foundation By Kerry Dulin The ancient Egyptians were on to something. Starting with solid foundation consisting of multiple and…
Posing Rounds
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Prejudging Each contestant is evaluated at prejudging in three different rounds. They include 3 rounds. Rounds "1" and "2" have sometimes been interchanged in…
Peak Week - It has to be Perfect!!
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"I could fill a book with the quotes I hear at contests from competitors who placed from second to last in their class. There are many versions, but just one…
Periodization Training for Bodybuilders - Part 2
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Periodization Training for Bodybuilders - Part 2 - by Keats Snideman Click Here for Part 1 Are you interested in long term results and effectiveness in your…
Periodization Training for Bodybuilders - Part 1
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Periodization Training for Bodybuilders - Part 1 - by Keats Snideman Click Here for Part 2 Are you interested in long term results and effectiveness in your…
Negative Reinforcement
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Negative Reinforcement - Common Mistakes Bodybuilders Make by Derek Charlebois I always say, "If I knew what I know now when I started lifting, I'd be…
My Powerlifting Philosophy
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"The thing about my philosophy is that it’s dead simple but doesn’t go 100% along with what you read in the magazines. That’s because its for 100% NATURAL…
My Modified HIT Training Program
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In the following article, I will share with you how I modified the current HIT style of training to make it my own "Subjecting your muscles to stress that they…
Maximum Muscle - Part 2
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"To understand how to eat, you need to understand the five major nutritional elements that are significant in building muscle and minimizing fat: calories,…
Maximum Muscle - Bodybuilding Program
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"I AM PROMISING YOU RIGHT NOW THAT IF YOU FOLLOW THIS ARTICLE TO A TEE, YOU WILL BUILD MUSCLE AND GET LEAN IN THE SHORTEST TIME POSSIBLE - GUARANTEED!!!" Are…
Joint Troubles
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"Joint Troubles" One of the most common problems faced by strength training athletes is joint pain. "Oh my shoulder is killing me" or "my knee has been…
It's in your Blood - Testing for optimum hormone levels
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"It's in Your Blood" A down and dirty primer and intro to understanding the value of regular blood work with some strategies and pointers for optimizing…
It’s almost Summer, do you know where your Abs are?
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Abs are sexy. I know it and you know it. If this were not the case then you would not see well defined abs on the cover of almost all fitness magazines and…
Interval Training and what makes a Serious Athlete
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Do you know what Intervals are or the basics of HIT Training? Learn about them in this article. by Rich Butkevic During an interview Steve Ilg, one of my…
Bodybuilding Supplements for Growth
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By: Hugo Rivera Discount Bodybuilding Supplements page When it comes to gaining muscle, most people think that supplements are the most important part of the…
Intensity - Are you training with enough?
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You've heard it once and you've heard it again, INTENSITY is crucial in bodybuilding success. Now while all avid gym goers believe that their training…
Important Competition Factors
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In this articke I will provide some pointers to consider or maybe even use to your advantage while preparing for a bodybuilding event. Some of the "pointers" I…
How to Shape your Butt
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"Gluteal flexing can be done anytime, anywhere you are not concerned about the practice being noticed. Simply learn how to tighten and release the muscles of…
How to add 40 lbs to your Bench Press in as little as 21 days!
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Note to reader:This is a very specific training program that must be complemented with proper rest and adequate nutrition. As with any fitness program, do not…
How Much Ya Bench? Increase it NOW!
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How Much Ya Bench?Charles Staley, B.Sc., MSSDirector/CEOwww.EDTSecrets.comThe bench press has achieved almost cult status, reaching even into popular culture.…
Home Gyms, Five steps toward getting the most out of your Home Gym Equipment
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How to get the most from your home gym equipment! Home Gyms. Ever see someone with a good physique who got it by working out on a home gym? I have. I’ve even…
Hey, where's your Internal Weightlifting Belt?
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HEY! WHERE'S YOUR INTERNAL WEIGHT BELT? Think of your body as an algebraic equation. Both sides must equal each other to solve the problem. Unfortunately our…
Getting in Contest Shape - part 1
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There are many things you will need to do when preparing for a show. So how do you get prepared for something like competition? Learn right here what your main…
Fitness Fortitude
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Sometimes it seems like proper diet and training is only something that athletes can follow. Time seems to be one of the biggest factors affecting our…
Exercise Can Help Control Stress
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Exercise can Help to Control Stress How it works People who exercise regularly will tell you they feel better. Some will say it's because chemicals called…
Everything you need to know about Protein
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New Page 3 "Protein is arguably the most important nutrient for your body." Find out what you need to know about protein in the article by…
Eating Intelligently for Mass
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Eating Intelligently for Mass If you want to be big, you have to eat big. This is one of the absolute truths of bodybuilding. To be big, you MUST eat big! End…
Eating for Mass
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Eating for Mass The Bodybuilders Guide to Lean Muscle Mass! My off-season diet used to include, eating everything I wanted whenever I wanted. I had read in…
Dynamic Strength Training
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The goals of this program are several. We want to induce muscle growth in order to get bigger, increase overall strength to enhance performance, and stimulate…
Dynamic Leg Training - In spite of Injury
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Dynamic Leg Training In Spite of Injury. By Thavius J. Nelson What to do when knee injury plagues your training "The beauty of leg training is that it gives…
![](/content/modules/mod_raxo_allmode/tools/tb.php?src=/content/images/stories/dr_joe/Dr-Joe-Logo.JPG&w=75&h=75&zc=1 "Dr. Joe "The Diet Doctor""){kind=logo}
Dr. Joe "The Diet Doctor"
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It seems like everyone who has competed once or twice is willing to tell you how to come in ripped on contest day. Dr. Joe Klemczewski is a WNBF Pro and has…
Double Your Results - The Quads
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Training Quads for Maximum Size, Strength and Definition takes a lot of hard work. Learn how to get the most from your leg training program and develop massive…
Double Your Results - The Arms
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Double Your Results by Varying Your Workouts The Arms by Jon Huston Biceps and triceps are the primary muscles making up the larger portion of your arms. These…
Damian Osgood Benches 480 at only 162 lbs
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CRITICAL BENCH: CAN YOU TELL US ABOUT YOURSELF? OSGOOD: I'm 5'2", 165lbs, 19 y/o, born 02-29-84; I have been powerlifting for 5 years. I work as a security…
Cycle your Training Program
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Ever since I started weight training, I have always read that in order to stimulate the most muscle growth one should go heavy. Well, I've learned that after…
Cycling Supplements for Maximum Effect
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If you have taken creatine, thermogenics, or any other supplement non-stop for the past year or so, raise your hand? If you're a serious lifter and you're not…
Cycling Carbs to Maximize Fat Loss
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Cycling Carbs to Maximize Fat Loss by Phano Paul Som One very effective way to maximize fat loss is through a method called carbohydrate cycling. If you've hit…
Crash Course
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Preparing for a bodybuilding competition is perhaps the most difficult task a bodybuilder will undertake. The 12 or 13 week "pre-contest" preparation…
Creatine
CREATINE My personal take on Creatine! Creatine is one of the few supplements that actually produces rapid results. When used properly you can expect a 5 to 7…
Contest Preparation
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The Final Touch in Pre-Contest Preparation Subject: Contest finishing touches? Thomas Incledon, MS, RD, LD, LN, CSCS, NSCA-CPT Question: I have a question…
Core Strength - R to the Core
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Core Strength (R to the Core) by Dave Parise C.P.T. We live in a mechanized society, sitting all day bent over or standing, leaning forward with our backs…
Combining HIT & Volume Training
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Merging HIT and Volume Training Applying HIT and Volume Training to your Workouts (HIT = High Intensity Training) "The idea for this article came from my…
Classic Gym Mistakes
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The Classic Things You Will Do To "Shoot Yourself In The Foot" By Coach Charles Staley, B.Sc., MSS Director, www.EDTSecrets.com Editor’s Note: Anyone who…
Cardiovascular Training for Bodybuilders
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Endurance, A.K.A. cardiovascular training, improves the heart's ability to pump blood and increases oxygen uptake into cells. A "fit" person can also lose more…
Calf Training for Maximum Results
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Maximum Results For Calf Training By Matt Shepley Calves seem to be a lagging body part for more than a fair share of weight trainers. Genetics can hand out a…
Burn Out Sets
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That which doesn't kill me! Working out with Intensity There is an old axiom in bodybuilding that says that "strength equals size". In other words, as your…
Bulking for Endomorphs
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When a bodybuilder consumes a hypercaloric diet, their goal is not just to gain weight, which could be both fat and lean mass, but rather to gain LEAN MASS.…
Building an Extraordinary Back
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Building an Extraordinary Back By Phano Paul Som The back is the centerpiece of your physique. It defines your symmetry. An effective lat spread can give you…
Bodyweight Exercise vs Free Weights vs Machines
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Bodyweight Exercise vs. Free Weights vs. Machines By Tamir Katz of TBK Fitness In this article, I am going to be discussing the merits and drawbacks of…
The Bodybuilding Diet of a Professional Bodybuilder
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My Bodybuilding Diet Philosophy By: Delbert Hickman Many times I have asked various people advice on bodybuilding. Many times I have been given advice on…
Bodybuilding by the Numbers
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Bodybuilding by the Numbers By Delbert Hickman Counting, counting, and more counting. It seems to never end. Tracking the number of grams in this, the number…
German Volume Kettlebell Training - (GVT)
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Blast Your Mass With German Volume Kettlebell Training By Mike Mahler I learned about German Volume Training (GVT) from top strength coach Charles Poliquin…
Bigger Biceps for Beginners
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Bigger Biceps for Beginners Ever notice someone with a great physique in a crowded store or walking down a busy sidewalk. People notice. Heads turn in…
How to increase your bench press
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BACK UP YOUR BENCH How to increase your bench press By: Doug Daniels (Doug's Power Page) I would be pretty safe assuming that everybody out there would like to…
![](/content/modules/mod_raxo_allmode/tools/tb.php?src=/content/../big%20x%20strong%20y.jpg&w=75&h=75&zc=1 "Behind every Big "X", is a Strong "Y"")
Behind every Big "X", is a Strong "Y"
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“Behind every big X is a strong Y” by Kevin Parker OK boys & girls, today we’re going to solve for X & Y! Ready? Here we go! *Behind every big squat…
The Beginners Guide to Natural Bodybuilding
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The Beginners Guide to Natural Bodybuilding, a comprehensive introduction to Natural Bodybuilding by successful Natural Bodybuilder Ivan Blazquez Most men…
Condense Time And Get Bigger Faster
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Condense Time and Become Condense Time And Get Bigger And Stronger Faster! By Mike Mahler (Originally Published in Hardcore Muscle Magazine) When I was in…
Advanced Workout Techniques
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When you begin the transition from beginner to advanced, you will need to incorporate some advanced training techniques.
Abdoninal Truth
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ABDOMINALS - The Truth on How to Achieve a Toned Tummy and Slim Waistline It often seems like the hardest thing in the world to do: "Reducing your waistline…
Accelerate Your Goals with SPEED, by Maria Kang
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"I am not prescribing a "new way of losing weight," instead; I'm promoting a new way of programming your success. Besides evaluating your internal psychology…
A Day in the Life of Competitive Bodybuilder
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A Day in the Life of Competitive Bodybuilder, Yumon Eaton A typical day for me eight weeks out from a bodybuilding contest isn’t much different than any other…
A Basic Course in Bodybuilding Nutrition
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A Basic Course in Bodybuilding Nutrition: No experienced competitor leaves this to chance. If you really want to know the "Secret" to success as a natural…
5 Tips to design an effective sprint program
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How to Design an Effective Sprint Program that Works for You! By Keats Snideman . Every week I receive dozens of emails asking how an athlete can dramatically…
39 Year Old Lifter Wants to Get Back in Shape
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THE NATURAL COMPETITOR 39 Year Old Lifter Wants to Get Back in Shape By Brian Wiefering www.wiefit.com No Nonsense Newsletter Volume 14 # issue 1 Q: Brian, I’m…
12 Week Contest Prep
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12 Week Contest Prep by Jon Huston Over the past year or so I've been writing articles and have gotten hundreds of responses from my articles. What I would…
Learn about Interval Training
by
Do you know what Intervals are or the basics of HIT Training? Learn about them in this article.
Building a Better Chest
by
Steps toward building a champion chest By Jon Huston The chest is perhaps the most widely sought after aspect of the human physique. It is the part that even…
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