November 2016

These are the “pulling muscles”. You’ll notice that all the exercises you do for back and biceps involve some type of pulling or rowing ...

This beginners back and bicep workout comprises of a total  The workout is designed for new lifters and should be used before going on to a ...

We’re also going to pair up legs with abdominals. Now while you can train your abs with any body part that you like, they do come into p...

People worry about what others think in two places: the gym and the middle school lunchroom. No one wants to look like a weight-training ...

Getting bigger and stronger is a beautifully simple science. You lift something heavy, stress your muscles, eat, rest and repeat. Do this wi...

When you’re tucking yourself in to bed at night you’re about to embark on, hopefully, what will become a 7-8 hour period full of restful sle...

Whether you’re a skinny guy desperately trying to pack on muscle (like Michael B. Jordan in Creed) or a not-so-skinny guy trying to convert ...

When you do any workout, it’s important to squeeze those butt muscles and hold the move for a few seconds. One of the most common mistakes a...

Not all calories are created equal. Different foods go through different metabolic pathways in the body. They can have vastly diffe...

When you're working out several times a week to get fit and lose weight, you want a routine that offers maximum results in the minimu...

Well-defined abs can complement your favorite bikini or form-fitting dress. Creating an abdominal workout can be a challenge if yo...

The rectus abdominis is the most visible abdominal muscle group; it is responsible for the six-pack. These muscles play a role in maintainin...

Charles Staley’s Escalating Density Training (EDT) is a favorite around the Muscle & Fitness office for two simple reasons: 1...

If you have only 15 minutes to train, don’t mess around with fancy exercises that waste time. The best workouts aren’t always flashy—plenty ...

Despite many misconceptions, you can be a vegan and gain muscle mass. Plant-based foods offer enough protein to help you achieve your goa...

I have heard a lot of people claim that your body size is defined by your genes/DNA – and if you are skinny when you are born then you will ...

I can remember walking into a gym for the first time and easily being the most small, weak and skinny guy there. My muscle building genetics...

If you ever wondered “why the hell aren’t my arms growing?” and you have been doing your bicep lifts using the correct form, you are trainin...

What workout routine has worked best for you? I love to incorporate the training I learned while playing soccer, with weights and ...

Perform Forearms once a week and not more than twice a week. As forearms also receive constant stimulation during bicep exercises they re...

Your forearms don't get the respect they deserve. Not only do thicker, fuller forearms give you a more aesthetically imposing look, but ...

Many bodybuilders don’t eat as much fish as they should. I’m not sure why maybe they don’t like the taste or the price. A pound of fish...

Since the traps are fairly hard to build, at least at first, the best traps workout should consist of sets and reps that build large and sol...

It's winter, and that means more layers, baggier clothes and looser fits. But everyone needs to look a little larger than they are, and ...

Shoulders are one of those muscle groups that can make or break a truly impressive physique — alright, maybe they aren’t that crucial and ma...

For most guys, we want broad shoulders, defined arms and full pecs. Women, on the other hand, tend to focus more attention on their h...

A good leg workout trains both the quadriceps and hamstrings and focus on heavy, compound movements. It can also include glute- and calf-...

Frankly, the calf muscles are insanely stubborn and a pain in the ass to grow, which is why most people stop focusing on them altogether. Ge...