Workout & Exercise Articles
Welcome to the training, exercise and workouts articles main page. Below you'll find articles that teach you how to get the most out of your time in the gym! Learn how to train more effectively, use advanced training techniques, bust through plateaus, design workouts to suit your fitness goals and more!
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The Ultimate Arm Blaster routine has you performing 15 intense arm workouts in 90 days, cycling between strength, volume and rest-pause training.
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Teens: maximize your muscle building gains by avoiding these 13 common weight training mistakes.
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Maximize your muscle gains by avoiding these 10 beginner training mistakes outlined by Alex Stewart.
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Learn how to train athletes in the 10-12 age range for strength via the use of bodyweight exercises, plyometrics and stretching.
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It's time to bulk, and bodybuilder Alex Stewart has 10 tips to help you maximize your off season and pack on new muscle mass.
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Looking for a way to boost your bench press max? Mike Westerdal explains the benefits of training with heavy bench press singles.
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Mike Westerdal lays out the differences between high intensity training and volume training, and tells you which might be better for your body type.
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Natural bodybuilder Joe Ohrablo discusses many popular training systems: Doggcrapp training, Heavy Duty, FST-7, AGS-10, Blood and Guts, and Non-Linear Periodization.
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Jim Brewster has the low down on power racks, unique muscle building exercises, and just how many isolation lifts you should be performing.
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Feeling weak? Feel weak no longer! Muscle & Strength has put together the ultimate plan to get you strong as quickly as possible.
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Do you need heavy weight to maximize muscle gains, or will the mind muscle connection help you reach your goals? Joey Vaillancourt has the answers.
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Grab a sledgehammer, sandbag or large rock. It's time to workout! Jeremy Wood shows you how to build strength without a gym membership.
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Jim Brewster helps you to understand key high intensity training techniques including rest-pause training, drop sets, supersets and more!
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Female powerlifter Nia Shanks explains the importance of the deadlift for women, and provides some deadlifting tips.
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Baffled by the Westside Barbell powerlifting system? In this article Jeremy Wood walks through the basics of upper and lower body work.
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Jeremy Wood details 5 exercises that will spice up your strength training, including the reverse clean and press, and squat lockouts.
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Bored? Looking for a training system that will rocket your body into new gains? Then fasten your seat belts, because it's time to blast off!
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Here it is! The ultimate guide to packing on muscle mass. Learn how to eat, what supplements to take, and how to train. Every set is detailed!
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Want leg size? Willing to do anything? Look no further. The quadzilla is a shocking leg workout that will induce monster-sized leg gains.
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Are you willing to embrace stretch marks, purchase a new wardrobe and take up more space? If so, Eric Broser shows you how to grow!
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It's time to attack your hamstrings and forearms! In this article Jim Brewster talks forearm and hamstring anatomy and forearm and hamstring training.
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Natural bodybuilder Brad Borland lays out a beginner training program, and talks about the effectiveness of the creatine/beta-alanine stack.
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Improve your chin up total now! The chin up is an extremely important exercise for back development, but it is not an exercise that many can do with ease.
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Long before steroids, men were using full body routines to carve out massive and strong natural physiques. Muscle & Strength presents 5 full body routines for serious natural gains!
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Jim Brewster explains the anatomy of the back, and provides you with 5 sample routines that will help you build a bigger back.
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Teens, it's time to get growing! Brad Borland lays out 10 simple rules that will help you to reach your muscle building goals in no time.
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Are you a beginner and want to get on the right track and build muscle? This article presents the simple keys to muscle building success.
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Get shredded fast with the Hardcore 40 workout program. The Hardcore 40 combines a high-speed, fat burning workout system with HIIT cardio and a precision diet to melt away fat and leave behind muscle.
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Ever tried a full body blitz? A post-exhaust drop set? A Haney Shrug? A drag curl? Jim Brewster lays out unique exercises and training approaches that are sure to stimulate muscle growth.
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Joey Vaillancourt takes a look at common training routines including the 3 day fullbody workout, and 4 and 5 day training splits.
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Do you consider yourself a hardgainer? Follow these 9 steps to gain weight and pack on muscle mass.
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Matt Weik looks at the anatomy of the quads, and helps you to build thicker, more massive legs.
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Andy Chasse' talks training programs, and tells you if you're using a routine that's either too tough or too smart.
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Bodybuilder Eric Broser explains the power, rep range, shock training system, and provides workout examples.
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Matt Weik looks at the anatomy of the biceps, and helps you to build thicker, more massive arms.
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Matt Weik looks at the anatomy of the chest, and helps you to build thicker, more massive pecs.
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In his first column with Muscle & Strength, Coach Potts helps you to improve your vertical jump, provides advice on how to retain muscle while losing weight, and more!
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James Chan tells you how to tap into your instinct and train correctly for bodybuilding size and muscularity.
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Natural bodybuilding champion Sean Sullivan discusses variable split training; an approach that focuses on training each muscle group on its own cycle.
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Natural bodybuilder Joe "the pro" Ohrablo explains non-linear periodization, and talks about the American Muscle TV show and Mike Mentzer.
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A look at 2 prominent weight training acronyms, SAID (Specific Adaptation to an Imposed Demand) and KISS (Keep It Simple Stupid), and what they mean for muscle building.
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A detailed look at myofibril and sarcoplasmic hypertrophy, and how to train using both to maximize muscle mass gains.
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The most comprehensive bodybuilding glossary on the web. View the complete bodybuilding and supplements glossary as well as a huge list of bodybuilding acronyms. This page is always growing as we add new terms!
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Going on vacation doesn't mean you have to slide into bad habits. You can still eat good and exercise. In this article, Maritza Rodriguez shares her vacation workout and diet stories and tips. Have fun and stay in top shape!
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Women: you know that losing weight, eating right and toning up isn't easy. Fitness fanatic Maritza Rodriguez shares 22 tips and tricks that will help you get in shape, and feel healthy and energetic.
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This guide arms teenagers with everything they need to know about maximizing results in the gym. Drew Stewart arms you with information on training, diet and supplements, so you get on the right path as quickly as possible.
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In Volume one of Ask Joe The Pro, Joe Ohrablo talks about hardcore gyms, teens and creatine, improving the deadlift form, and the use of Olympic lifts for building muscle mass.
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Tired of grinding it out in the gym with the same old uninspired training splits? Then try cluster training, and start packing on some muscle mass.
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German Volume Training isn't for the faint of heart. If you're tired of the same old training routine, and want to shock your muscles into new growth, look no further!
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Standard progression focuses on the addition of weight. Triple progression has you adding reps, sets then weight.
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Once a very popular bodybuilding staple, the dumbbell pullover has fallen into obscurity. Bodybuilder Joseph Ohrablo explains proper form, and the benefits of performing dumbbell pullovers.
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It's time to add slabs of mass to your traps! This article provides training tips, exercsies and techniques that will help you build massive traps.
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Hardgainer? This powerbuilding routine may just turn your life around, and unleash something beastly! Workouts cycle between hypertrophy training and strength training.
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A new look at the old squats and milk program. This program was designed for mass, and has been proven effective. Grab your whole milk, head to the squat rack and prepare to grow!
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These three "secrets" transformed me from scrawny hardgainer into a massive, muscular natural bodybuilder.
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Gym Rat Joe: there's more to bodybuilding then bicep curls, bench press and sit-ups. Are you ready for gains? Then read on...
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Logging your training, diet and supplements is a great way to move from amateur to advanced lifter. Stop guessing, and start growing.
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Doug Hepburn was one of the biggest and strongest natural lifters in the history of the sport. Discover how Doug trained.
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Should natural bodybuilders use the Doggcrapp Training system? What is DC Training? An inside look at the good, the bad, and the ugly.
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There are many myths and hyped claims about arm size in the realm of bodybuilding. Find out the truth, and grow your arms.
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Want bigger biceps? Try these 7 training techniques and tactics. They won't disappoint!
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Old school volume training was popularized by Arnold Schwarzenegger. This new approach focuses on volume training for natural bodybuilders.
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The bench press is a gym favorite. But have you ever taken the time to understand proper bench press form? Boost your bench numbers now, and pack on some serious chest and tricep mass!
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To ensure success and results with any strength training or conditioning program, it must be designed with the following principles in mind. Effective training programs will incorporate periodization, specificity, and overload, while avoiding overtraining.
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Think it costs far to much to build the body you want? Check out this article where Natural Bodybuilder Brad Borland gives you some time and money saving tips!
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A complete training, diet and supplements guide for women! Learn how to build the body of your dreams! Article includes a 12 week training, diet and supplementation program.
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Marc Lobliner and Rob Moran show you how you can train with a partner and bring up both people's weak points!
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Do you need a refresher course in building a more massive, stronger and leaner body? Here are 60 short reminders to get you to the next level in your quest for transformation.
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Your triceps make up two thirds of your upper arm mass, so if you want big arms you have to hit those triceps! IFPA Natural Champion Philip Ricardo Jr shows you want exercises to use to build mass in your triceps.
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In the first article we took a look at establishing a goal and how the diet ties in to all of that and how nutrition plays a big role in getting off to the right start. Now that we are eating right - it's time to train!!
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Avoid the common mistakes most beginners to weight training make and start growing as soon as you hit the gym!
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In order for us to achieve progression in our training, we must increase our work capacity. This article looks at ways to can increase the intensity of your training routine and continue muscle gains beyond a plateau!
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Nothing looks more impressive on a physique than a set of ripped abdominals. Whether you are a bodybuilder, Fitness competitor, or model, your stomach is always the focal point of your physique. For most athletes your abdominals will be the barometer of just how in shape you are in.
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If you want huge legs, you squat...OR... you do THIS leg exercise - that almost no one wants to do because its one of the hardest of them all. It's time to build the quads you want!
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Are you ignoring over training advice? This article will explore the reasons behind over training. It's easy to be told 'Your workout lasts too long' or 'you're doing too many sets' but how many trainers know exactly why they shouldn't over train?
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Tom Venuto explains how you can get a bigger chest in under four weeks using his chest workout. You might want to try this routine is you've hit a chest plateau or you want to bring up your lagging chest.
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Have you been training for months with little or no muscle and strength gains? This article takes a close look at the reasons why you're not building muscle and gaining weight. Read this is you're having trouble getting big!
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I'm often asked what my body measurements are and/or what are the ideal measurements for a bodybuilder or a classical muscular male physique. Believe it or not, there are actually many formulas for determining the "ideal body proportions."
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Have you stopped gaining weight and strength in your workout? You need to switch up your routine to keep growing! Here are 15 ideas to help you out.
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The final part to Doug's 4 part series on weight training for children and teenagers. This part looks at workouts for teenagers at various levels of training.
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This is part 3 in our 4 part series on weight training for teens and children. This part looks at exercise guidelines for resistance training.
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Training and exercise for teens and children, part 2. This part of the 4 part series looks at physiological responses of teens and children and outlines some guidelines for training for under 16s.
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Part 1 in a 4 part series this article looks at training for children and teenagers. This article is a must read for teens who should understand their body before they start training!
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Wanna build muscle fast? Read this article before you hit the gym. Learn how to train, rest and build muscle effectively to get the most out of your gym sessions.
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Learn how to design the best bodybuilding training routines using periodisation. This in-depth article shows you how create your own cycling routine for maximum gains.
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While jogging, running, swimming and other forms of aerobics have always been very popular among older adults, lifting weights and strength training is largely ignored.
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Successful training programs don't happen by accident. They are well planned. To obtain results you have take time to learn how to approach resistance training to achieve a result. Read more by clicking the link above...
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The 12 week beginners training routine is designed for absolute beginners to get their joints, tendons and muscles ready weight training. If you have never trained with weights, the routine is for you.
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How much thought have you put into your workout? In this article Doug Lawrenson explains how to choose exercises based on your goals and how to tailor these exercises to your body type and goals. It's time to optimize your workout to reach your goals faster!
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Which of the 3 male body type are you, Ectomorph, Endomorph or Mesomorph? In the article Doug Lawrenson explains each body type and how to maximize muscle building results.
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Are you frustrated with your progress at the gym? Do you pump iron week after week, only to see the same physique time and time again? You may have hit a plateau.
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Doug Lawrenson takes an in-depth look at strength and muscular fitness. The article covers different types of strength, benefits of being fit and strong and different methods of strength training.
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The 6 basic rules of strength training. Every strength training routine should follow these basic rules to prevent injury and help you build superior strength. If you're serious about increasing your strength read this first.
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How much do you know about muscle fibers? By knowing your muscle fibers you can design your workouts to suit different types of muscle requirements. The more you know about your muscles, the bigger you can build them.
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Stretching - you all know about it, but how many of you stretch before you train? Not many. This article takes a detailed look at why you should be stretching, when you should stretch and different types of stretching exercises.
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The super toning training routine! The intense routine, aimed at women, is a mix of stretching, cardio and resistance training designed to help you tone up and tighten up! So if you're looking to shape up, this routine is for you.
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This article gives you an overview of circuit training. Read about the benefits, tips and precautions of circuit training and try the gym or home based circuit training workouts provided.
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The first installment of the "8 Week Intense Workout" series, intense back workout. The back workout is short, intense and designed to build a strong v-shaped back. Warning, this workout is not for the faint hearted!
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This article takes a closer look at advanced training techniques like supersets, drop sets, negatives, 10 seconds, forced reps and shows you how to integrate them into your weekly routine.
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Your body type influences how you respond to diet and training. You need to understand your body type in order to plan your muscle building training and diet program. Which body type are you?
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What is overtraining? Are you overtraining? This article tells you what you need to know about overtraining, how to tell if you're overtraining and what to do about it.
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Want to increase the intensity and variety of your muscle building routine while adding muscle mass and strength? Of course you do. Introducing negatives!
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My top 10 tips for increasing your bench press. Stuck in a bench press plateau? Use these tips to mix up your workouts and bench training and add some pounds to your bench!
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Weight gain myths. Gary Mathews takes a look at some of the common weight gain myths. If you're trying to gain weight this article is a must read!
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Experienced bodybuilder Sean Nalewanyj talks about simplifying the muscle building process to get the results you want. It's time to get back to basics and start building some real muscle!
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You only have to be in any gym for a few minutes and you'll see it. People training with weights that are too heavy, throwing the weight up and down hoping they'll grow bigger muscles. Well it doesnt work like that!
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