Muscle Building Training, Nutrition, And Mindset
Training methods may vary depending on whether your goals are strength, power, conditioning, sports performance, general fitness, fat loss or pure muscle growth (hypertrophy).
The techniques and exercises you'll find in this department all focus on bodybuilding, gaining lean weight and building muscular size. You can find additional information on resistance training exercises for strength and fitness in the weight training department and exercise instruction departments.
Do Muscle Gains Always Follow Strength Gains?
Do muscle gains always follow strength gains? Usually? Yes. Always? No. There's a close interaction between muscle gain and strength gain and vice versa (getting stronger helps you gain muscle and gaining muscle helps you get stronger), but there is not a direct one to one relationship - it's more complicated than people think. Read on to find out why...
The Truth About Electrical Muscle Stimulation (EMS)
Can electrical muscle stimulation (EMS) flatten your abs, tighten your glutes, firm your thighs and tone your arms? Does it burn fat? Can it do all this while you just sit there? EMS is used for physical therapy and rehab, but the real question is, "Does it help healthy, already fit people?" Read on to see what recent research says
Creatine Supplements: Are They Safe To Take All The Time, Or Should You Cycle On And Off?
Most muscle and strength-building supplements are over-hyped at best and total scams at worst... One supplement with decades of research supporting its benefits is creatine monhydrate. Many people have heard of it, but they don't know how or when to take it, including whether to go on and off it. In this column, you'll hear what the research says, and what the real world says about creatine cycling...
Drop Sets For Maximum Muscle Growth (UPDATED!)
I started bodybuilding over 30 years ago, and during that time, I've had the opportunity to experiment with literally dozens, if not hundreds of high intensity training methods. If I were only allowed to pick a top 5 techniques for building muscle, one of them would be drop sets. Read on to find out why drop sets are so effective for bodybuilding and discover 12 unique ways to use drop sets for amazing muscle growth
How To Transition From Fat Loss To Muscle Gain
"I'm anxious to transition to a muscle building phase, and my question is: what is the best way to transition from a calorie deficit to a calorie surplus? How long and how slowly should I do this as to not sabotage the metabolic reconditioning I have attained so far?"
Linear Calorie Surplus Or Cycling Calories Up And Down? Which Is Better For Building Muscle, And Why?
The traditional way to gain muscle is to increase your calories into a small surplus. Combined with weight training, this encourages your body to partition the extra calories into muscle and not into fat. However, gaining 100% pure muscle is the fairy-tale perfect scenario. In the real world, the biggest challenge is how to gain muscle without also gaining fat. This is where "calorie cycling" and "body recomposition" come into play and today's Q & A column explains how, why and when to use this non-traditional approach to gaining lean muscle...
The Pump and Muscle Growth Revisited
The pump is the sensation you get from weight training, where blood rushes into the muscles, making them appear fuller and larger. It's a tight, swelled-up feeling. Most guys love it and bodybuilders swear by it. But the million dollar question is: Does the pump actually increase muscle growth or is it all temporary and just for show? New research has given us some answers
What No One Ever Told You About Delayed Onset Muscle Soreness (DOMS) And What It Really Means
Delayed-onset muscle soreness (aka DOMS), is the pain felt in your muscles after intense exercise, especially weight training. It usually sets in 12-24 hours after the workout, thus the tag, "delayed onset," and you may feel it for days before it subsides. Because it happens after hard workouts, many people wonder if DOMS is a sign of a good workout. Others wonder if they've damaged their muscles or injured themselves. So what's the deal? Is DOMS good or bad? An effect to pursue or a symptom to avoid?
7 Unusual Muscle Growth Secrets of Vince Gironda
From the 1960's through the 1980's, Vince Gironda was known as Hollywood's trainer to the stars, with a client roster including Clint Eastwood, Erik Estrada, Carl Weathers and Cher. He was also the bodybuilding trainer of Mr Olympia champions, including Larry Scott and Arnold Schwarzenegger himself. In the 1980's and early 1990's I too studied Vince Gironda's methods and applied many of them them with great success. Though he has since passed away, his methods still live on... here are 7 of the great ones
Unconventional Leg Training Tactics:
How To Build Freaky Quads Without Drugs
If you're interested in bodybuilding and you're not satisfied with your current leg size or rate of thigh development, then you might need to start thinking in reverse. Doing things the exact opposite of what conventional training wisdom says is sometimes just the ticket to a new spurt of muscle growth. These are techniques that have been used by the pros and by amateur and natural bodybuilders alike with equal (phenomenal) results. To learn more, CLICK HERE
How To Break Your Personal Records In The Gym... Every Day
Are you breaking personal records (PRs) in the gym every day - at least every week? If not, you could be, if you use my technique. Most people think much too narrowly about breaking PRs and this dampens their motivation and holds back their gains. If you give up the old way of setting goals and hitting new PRs and do this instead, you'll get better muscle gains, your motivation will never fail and you can keep improving at any age:
Bikini, Fitness Model, Fitness, Figure, Bodybuilding and Natural Bodybuilding - What is the Difference Between All The Contest Divisions?
Whether you're a fan or a competitor in the physique sports (or simply a curious spectator), you may have wondered what is the difference between all the different divisions: bodybuilding, physique, fitness, fitness model, figure and bikini. It gets confusing to know what the judges want when there are so many categories and even sub-categories. In some divisions, you're rewarded for carrying more muscle size and being more ripped, while in others you're actually penalized for the same thing! And a big question is, what's the REAL difference between bodybuilding and natural bodybuilding divisions?
Symmetry: How to Develop A Classical Body Shape
How does a man five feet six inches in height appear six feet tall standing alone at a distance? How does he look like he weighs 215 muscular pounds when he barely tips the scale at 176? Why does his waist look 28 inches, when its actually 32? Why does this man's body look like a beautiful piece of classical sculpture, while much larger men look misshapen and blocky? The answer -- in a word -- is symmetry.
German Volume Training: The Ten Sets of Ten Workout (10 X 10)
QUESTION: "What's the deal with German Volume Training? Do you have any experience using this method? I have been reading up on it and it promises some serious muscle gain, somewhere in the order of 10 lbs in 10 weeks. I haven't found much in the way of what's recommended nutrition and calorie wise on such a program, but I'm assuming a decent surplus would be needed to add that kind of mass. I was thinking I might give this a shot once I get leaner and would love to know if it's worth trying or just another workout gimmick."