warmup-sets

How To Warm Up For Bench Press, Squats And Deadlifts

The following warm up protocol will help you prepare properly for your first working set on squats, bench press, deadlifts and other similar heavy compound exercises. Keep in mind that some of these steps are optional. Some individuals dislike stretching,…

deadlift

10 Week Staggered Deadlift Workout Program

This is a staggered 10 week deadlift program for intermediate lifters. It can be repeated as many times as needed. Lifters will alternate between heavy and moderate deadlift days for 8 weeks. Week 9 is a deload week, followed by…

negative-reps

The Muscle Building Positives of Negative (Eccentric) Reps

When you are focused on muscle building, you may be worried about increasing the weight every few weeks. You may also be focused on eating a muscle building diet, and you may be overlooking an important aspect of your training….

matt-kroc-squats

Matt Kroc Kroczaleski 12 Week Squat Program

Matt “Kroc” Kroczaleski alternates between heavy, explosive weeks and higher volume squat weeks. Here is his 12 week squat cycle. Percentages are based on his current one rep max. Week 1: 5 x 75%, 5 x 80%, 5 x 85% Week…

gain-weight

How To Gain Weight: Diet, Tips, Supplements And Workout Routine

Problem…you’re skinny and no matter what you do you can’t gain weight. You eat (and eat, and eat) and workout but the scale doesn’t move. Women ignore you, and men bully or make fun of you. You’re tired of having…

muscle-building

The Magic Muscle Building Secrets – What You Need To Know To Grow

This is a no BS article. The muscle building “secrets” contained in this article really are the secrets. You might not believe me because they are so simple and obvious, but I wouldn’t lie to you. I’ve been around scores…

barbell-curls

Top 5 Arm Building Exercises Using Free Weights

It’s common knowledge that free weight exercises are the best overall muscle builders. For those of you unfamiliar with the term free weights, it simply refers to exercises that utilize barbells and dumbbells. Free weight exercises do not include cable,…