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The critically acclaimed Pumping Iron (1977) still holds up as one of the greatest ever films to cover the bodybuilding genre. And, almost 50 years on, the docudrama still holds up as a masterpiece for anyone who wants to make gym gains. One of the many moves that The Terminator star broke out while filming the passion project was the elevated bent over row. Here’s why you should be more like the Austrian Oak and incorporate Arnold Schwarzenegger’s elevated bent over rows in your routine...

When it comes to this hypertrophy workout and in general hypertrophy training, the goal is simple: increase muscle size and get stronger in the process. While traditional methods like straight sets and progressive overload are effective, advanced techniques such as density sets, dropsets, and double rest-pause sets have emerged as powerful strategies for eliciting a hypertrophic stimulus. Workout Tips 5 Ways to Push Your Muscles to Hypertrophy Follow these tips to get on the fast track...

You can do many satisfying things in the gym, but few can match arm day especially when you add these triceps exercises into your routine. We’re not exaggerating. The feeling of extending your elbow and rotating your arm to reveal your sexy horseshoe triceps is unmatched. But the triceps are not just for show; they are vital for your performance in and out of the gym. Your triceps make up two-thirds of your upper arm and cover the entire back of your arm. That’s a chunk of prime real...

Don’t take this personally: but if you’re like the majority of people in the weightroom, your lats probably suck. Let’s not sugar coat it, it is what it is. When someone looks at you from the front and the back, oftentimes it’s like they’re seeing two different people. It’s too bad because it doesn’t have to be that way. Even though you don’t see your back, others do. And when you well developed lats, it really separate the decent “fit bodies” from the “hardcore lifter ones.” Having thick...

A strong core isn’t just about aesthetics—it’s about creating a solid foundation that supports your entire body, enhancing both general and athletic performance. A six-pack is primarily the result of proper nutrition and overall training, not endless repetitions of traditional ab exercises. While countless crunches might provide that familiar burn, their effectiveness in building a strong and functional core is debatable. Instead of relying on traditional abdominal exercises like Russian...

It feels like it wasn’t that long ago that Akim Williams was seen as the upstart mass monster that looked to disrupt the established stars of bodybuilding. It has actually been over a decade since he made his pro debut and now, he is a part of the establishment, yet he still holds his own with rivals both new and old come contest day. Williams scored his fifth career victory at the 2024 Toronto Pro in June, and he is now set to compete in his sixth career Mr. Olympia appearance at the 60th...

Many men and women that are expected to attend the 2024 Olympia World Fitness Expo have no aspirations of getting on the bodybuilding stage. While they are likely fans of the sport, they are more excited about attaining their personal fitness goals. The Olympia Expo provides loads of inspiration because of the positive energy that is in the building and the numerous athletes that share the space with them. A significant portion of that inspiration in the Las Vegas Convention Center on the...

As we get older, speed is one of the last things we tend to focus on as it pertains to our overall health. Life becomes more about slowing down and being comfortable rather than continuing to challenge and push our bodies. Joey Greany, CSCS, shares his sprint training tips here. According to the pro sports speed and strength coach, by not focusing on speed and the movements required to move faster and more explosive, we’re doing a physical disservice to ourselves in the quest to be our best...

Most of us can agree that massages feel great and are one of the best ways to recover after a week of tough workouts. A traditional sports massage can be the relief most of us are looking for, but what if you need something a little more intense? Enter a deep tissue massage (DTM). These bad boys of the bodywork world feel good—after your session—but why on Earth do they hurt so much and what can you do about it? These massage therapist experts weigh in. What is a Deep Tissue Massage? First...

FLEX’s Coverage of the 2024 IFBB Pro League Texas Pro is brought to you by Hi-Tech Pharmaceuticals. Follow @hitechpharma for more information and all their latest updates and make sure to visit www.HiTechPharma.com NOW to shop the incredible lineup from the Hi-Tech family of brands! Pro Fitness Photos 2024 IFBB Pro League Texas Pro Figure winners 1 Jessica Reyes Padilla Pro Fitness Photos 2 Lena Ramsteiner 3 Mandi Morgan 4 Nelly Gonzalez 5 Vee Sajousse Pro Fitness Photos 2024 IFBB Pro...

Do you ever find yourself short on time but still want a solid cardio session? We’ve all been there—busy schedules, endless to-do lists, and not having enough hours in the day. But here’s the thing: just because you lack time doesn’t mean you have to skip cardio. But what if you could get your cardio done in 15 minutes? Hang on to your heart and lungs because here’s the workout for you—a 15-minute bodyweight cardio workout. Cardio is essential, but it’s not always the most fun part of your...

Most lifters in a weight room are trying to find new ways to build muscle and get stronger. They want to be the one that impresses others in the gym and make people ask what they are doing to make their gains. Anything they can do to give them an edge would be worth the time learning and applying and this is where cluster drop sets training comes in. Sometimes it is not about doing something new but rather doing something different. Taking established tricks and combining them may be the...

No mystery working out is really great for you. On the other hand, have you thought about the advantages of training with your significant other? Concentrates on show that individuals who begin preparing with your soul mate are bound to remain consistent with their wellbeing objectives. Support, accountability, and regular workouts can speed up your fitness results and bring you closer to your goals. There could be no more excellent individual to associate with in this cycle than your soul...

Walk into your commercial gym on a Monday afternoon, and you’ll be taking part in International Bench Press day without even knowing it. The line for the bench stations go out the door and down the street. So expect to find yourself patiently waiting to get a pump. It’s bad enough that most of these guys should train legs instead—but it gets worse. The overwhelming majority of lifters don’t even know how to bench the right way. That’s where this bench press tips guide will help you lift...

In bodybuilding, the Olympia stage is the largest and most esteemed. Being acknowledged as one of the world's greatest at what you do is what it means to stand on that platform. Iulia Baba, an IFBB Pro League bikini pro who made her Olympia debut in 2023, is extremely familiar with such emotion. The winner of the 2023 Arizona Pro hopes to make a comeback to the Olympia arena. She needs to win a program this season before September 15, 2024, the deadline, in order to accomplish that. For...

Few bodybuilders have busted out better chest poses than “The Gift” Phil Heath. Whether it was the side chest pose, or even the front double biceps pose, displaying a killer chest is a key aspect of earning the title of Mr Olympia, and Heath should know, because he bagged seven O’s in his competitive career. For those who are eager to learn how he got the job done, the big man has shared his love of cable crossovers, and better still, how you can execute them just like he does. Here’s what...

Ever feel like your hamstrings are holding you back from reaching your lower-body potential? Instead of hitting the leg curl machine, here’s another move for you—the Stability Ball Hamstring Curl. This underrated exercise builds lower body strength and muscle while bulletproofing the hamstrings. It’s one of those exercises that looks simple but packs a backside punch, and it’s versatile enough to fit into almost any workout. Want to boost your hamstring muscle and strength? Check. Need to...

“Hey — aren’t you supposed to be the cardio guy?” That’s the reaction as BODi Super Trainer Shaun T makes his bodybuilding debut. Stepping out on the IFBB Texas Pro stage in August 2023, he’s a far cry from the cardio and dance programs that launched him to the top of the fitness world. Still — this is a stage on which the INSANITY instructor belongs. Shaun takes home five first-place metals — including Classic Men’s Over 35 and 45. Shortly after, he releases DIG DEEPER, a...

Free weights will always be the king of the jungle for building muscle and strength, but there is a time and place for other tools to keep your workouts fresh and your body challenged. Enter resistance band training. These are not just for rehab or those trendy Pilates classes—nope, they’re a nice change of pace for anyone looking to build strength and muscle without needing to touch free weights. Resistance bands are like the Swiss Army knife of fitness gear. They’re versatile, affordable...

In a utopian setting, we would all be making meals from scratch using only the freshest ingredients. But in the real world, often we don’t have the energy or time for such kitchen tasks and are seeking much needed shortcuts. Besides, fresh ingredients like vegetables and fish can be crazy expensive and not always as fresh-tasting as we hope. Enter canned food. Certainly, canned foods can be a hack to getting meals on the table quicker and with less effort. Yet they often get a bad rap and...