strength

The Fix For Slow Gains Altering your rep scheme is one way to jump-start your training, because it hits the muscle fibers with a novel stimulus. Let's say you're stuck at 105 pounds on the EZ-bar curl, a weight you can handle for 10 reps. Rather than try another set with 105 pounds, load 125...

It's easy to get caught up in status as a lifter. And I'm not just talking about "how much ya bench" conversations, either. It's often a question of how long we've been lifting. Do these sound familiar? "You're a beginner? Just get your reps in." "I'd be careful doing that. It's only for...

It’s no secret that high-intensity interval training is a fantastic way to build overall conditioning. From fat loss to muscle gain, HIIT is one of the most popular ways to get in better shape without spending hours in the gym. In fact that’s why here at Muscle and Fitness we’ve created a...

You could spend the rest of your lifting days doing just the basics over and over again, but don't expect your physique or your strength to make much progress. Training at the intermediate level requires making a conscious decision to increase your efforts in the gym. It also means changing the...

Fat-grip (aka fat-bar) training has become extremely popular in recent years. It is mentioned regularly by pro bodybuilders and strength coaches as a "secret" for building strength and muscle, and building up your upper body's weak links. The only problem, until recently, was that few gyms stock...

It wasn't that long ago that I loaded 700 pounds on the barbell and prepared to quickly dismantle the deadlift. It was not to be: My grip gave out at knee level. My training partner, Paul Leonard, laughed and said, "You're finally strong enough to have a grip problem." He was right. It's great...

The "why" of warming up is well established in research and in the trenches. It helps to turn on the muscles you're about to use and reduces the chance of injury. But if you're using your warm-ups solely to "get loose," you're probably wasting valuable minutes and missing out on the potential...

Introduction The goal of the Muscle & Strength strength building guide is to provide you with all the tools you need to build strength as quickly as possible. You will learn about popular strength building workout structures and exercises, how to improve your bench press, squat and deadlift...

Cardio work, strength training and counting calories and macronutrients (protein, carbs and fat) are the three big components of weight loss. You should be doing all three, but each of these is not created equally when you’re trying to lose weight. Here’s how you should rank these three...

Found this on another site....its a little dated but a good read.... Expert Advice for the Over-40 Lifter Muscle Growth at Middle Age by T Nation | 11/08/17 The Question What's your best tip for the experienced over-40 lifter? Christian Thibaudeau – Strength Coach and Performance Expert If...

Years of Army workouts with little to no equipment prepared First Lt. Eleanor Baranofsky well for quarantine. Now, over a year into COVID restrictions, she still finds herself getting in several bodyweight workouts each week, whether she has access to a gym or not. This week’s multi-circuit...

In the last couple of years there has been a wave of competitors who have successfully moved up from women’s physique to women’s bodybuilding — including Andrea Shaw, of course, who won both the Rising Phoenix and the Ms. Olympia last year. Inspired by their success, there will be another wave...

As the number of gold medals keeps growing larger around the neck of Rayron Gracie, so too do the comparisons between the soft-spoken Brazilian jiu-jitsu prodigy and the BJJ legacy left by his larger-than-life father. Based on pedigree, brashness would be expected to flow thick through the...

Have your upper body workouts become a bit mundane? Have you been doing the same, tired chest and arms workout routine day in and day out only to experience stagnating results after a matter of a few months or even weeks? If so, we’ve got something special for you. In the following workout...

Top steroids for strength and size

We are in an era of “mass monsters,” for both men and women. The size of many top pro bodybuilding competitors can be amazing. But that is not true of Theresa Ivancik (I-Van-Sick), who at 5’6” and 150 pounds is not small, but not as big as many of her competitors. Theresa reminds me of somebody...

A few months back, I had a long talk with a close buddy about how I planned for every obstacle in business—except for the one we were facing. We were talking over video chat, of course, because it was during the lockdown. He’s a small business owner, like me, and he understood my frustration...

Thanks to Jake Wood and Wings of Strength, the Ms. Olympia Bodybuilding Championship will be returning to the Olympia Weekend in December. It’s an exciting time for the sport of female bodybuilding, and we can expect to see the best pro women in the sport competing on stage together. Except, not...

Even when you have the best intentions, sometimes getting a workout in just doesn’t seem possible on a given day. It might be time constraints or a lack of motivation, and sometimes you just need to find a workout that accommodates both. Enter this killer HIIT routine from trainer and athlete...

is is the book I wish I could have studied when I started out in bodybuilding. I was so naive, gullible and misinformed, just like most trainees are today—even those who have been training for years. is book would have spared me all the frustration, heartache, injuries and sham advice I had to...