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Muscle Gain Training Beginner Phase (1 - 2 months) Frequency & Duration: Train 3 times a week, with each session lasting about 60 minutes. Compound Movements: Squats: 3 sets of 10 reps. Focus on proper form, keeping feet shoulder-width apart and descending until thighs are parallel to the...

The Bosu ball is a powerful tool for training athletes and clients across all fitness levels—when used at the right time in the right way. Whether I’m prepping athletes for high-intensity movement and stability drills or helping everyday clients improve balance, the Bosu ball workouts always...

With around 90% of protein metabolic waste being excreted by the kidneys, some researchers have theorized that high protein diets, especially those undertaken by athletes and bodybuilders, could lead to ailments such as chronic kidney disease by putting strain on the organs. A recent systematic...

The word “power” as it relates to training has been thrown around so much that I believe most people have lost or conflated its meaning. Because of this, lifters everywhere make many disastrous mistakes when power training. The first order of business is to define “power.” Once you know what...

Getting out in the great outdoors and admiring what it offers is a worthwhile pursuit. One excellent way to do this is hiking. Hiking is a long walk, usually on trails or footpaths in the countryside, and became popular in 18th-century Europe. Currently, hiking is enjoying a resurgence in North...

Ballet-dancer-turned-actress Natalie Burn kicked butt in her starring role as a runaway bride in the action-thriller-horror, “Til Death Do Us Part” (read the full interview here) and now shares with M&F readers the killer workouts that kept her core strong for some of those grueling action...

Sometimes we get too comfortable with our regular gym routine, and that includes our gym. One of the biggest drawbacks of being away from your go-to gym is our dependency on more fancy equipment. You don’t have to worry about being creative because of your access to all the gym toys. However...

Whether you are new to training or a seasoned weightroom veteran, advanced training techniques can be used to spice up your routine. There are many reasons why advanced techniques can make a great addition to anyone’s routine: Maybe you don’t have the time available to devote to a traditional...

There is a common misconception that you need a lot of time to train for it to be effective. Why bother if you haven’t 30 minutes to get your sweat on? Entering the holiday season, many people have more on their plate than usual, and gym time usually gets cut. You don’t need much time to...

Hoping to be crowned MVP of your intramural team? Gain the edge during the course of the week and become a true weekend warrior with this workout! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration6 weeks Days Per Week 3 Time Per Workout30-45...

Following the advice of genetically elite lifters is misleading. Many top competitors have excellent physiques in spite of what they do, not because of what they do. There are other types of genetic freaks as well – those who respond extremely well to PEDs. Their receptors have a great affinity...

Strength athletes will get more reps out of their sets if they stretch their muscles between sets. And we're not talking about the muscles you're training, but their antagonists. So when you're training the latissimi dorsi you need to stretch the pectoralis major. Sports scientists at the...

In the late 2000’s, Canadian bodybuilders appeared to be taking the sport by storm. Among those pros were Ben Pakulski, Fouad Abiad, and Mike Van Wyck. Unfortunately for Van Wyck, he had to call it a career early on. His only full contest appearance was the 2010 New York Pro, where he finished...

What is the Difference between Conventional & Sumo? There are a lot of questions centered around what’re the differences between a conventional and sumo deadlift. The first question you have to ask yourself is: What is the reason you’re performing deadlifts? If you’re looking for all around...

Bodybuilding is a highly competitive sport that is growing in popularity every single day. Without a shadow of a doubt, one of the most exciting things about bodybuilding is the anticipation leading up to each show. You know which athletes are going to be competing several months in advance, but...

Since modern female bodybuilding began in the late 1970s, women in the sport have often been accused by some of trying to look like men. However, Charles Gaines, author of Pumping Iron, has called this kind of female body a “new archetype,” something never before seen any time or any place in...

Is Phil Heath’s back-training philosophy all about going as heavy as possible with high-intensity and high volume? No. In fact, his top priority is back health. “My overall approach to back training is knowing that a bigger muscle is a strong muscle; however, back health is No. 1 for you to be...

Courtesy of Bellator Training smarter, not harder has effectively become the mantra for mixed martial arts star Nick Newell since his return from retirement. The 33-year-old fighter, who was born with congenital amputation of his left arm, took a brief hiatus from the sport in 2015, stepping...

Ian Spanier Sometimes, we just don’t have enough time in the week to get to the gym. As a coach, I work with a lot of mid-aged family men and women, who often spend their business weeks working and spending time with their families. It’s a recipe to throw off any training consistency...