creatine

Skinny Guy’s Guide To Creatine

What is creatine? How do I take creatine? What are the side effects of creatine? What is the best creatine? Unless you just arrived from another planet, you should know that when it comes to muscle building supplements, creatine is…

fst-7-workout

Hany Rambod FST-7 Fascia Stretching Training Overview

I first came across FST-7 not knowing that the top two bodybuilders, Jay Cutler and Phil Heath, were doing it.  I was giving DC Training a try and stumbled across FST-7, created by Hany Rambod, as I further researched more…

contest-header

2010 Transformation Contest Winners

The 2010 Muscle and Brawn bulking and cutting transformation contest winners have been announced! In 2010, Muscle and Brawn featured it’s first forum-based transformation contest. Contestants ran a log in the training logs sub-forum, and were required to post before…

2-board-press

2 (or 3) Board Press

A 2 or 3 board press is performed in the same manner as a standard bench press. Have a spotter place a 2 or 3 board thickness on your chest, comfortably within the downward pressing plane so that you do…

bench-press

Bench Press

Before performing the bench press, you must furst learning proper setup. With your arms at your side, keep your elbows at yoiur side and raise your hands until they are parallel with the ground. Now lift your eblows 45 degrees…

Standing One Leg Calf Raise

Hold a dumbbell in one hand, and place the balls of your feet from the same side of your body comfortably on a wooden block. The arch and heel of your foot should not be on the block. You may…

Standing Calf Raise

Use either 2 dumbbells, or place a barbell on your back as if you were preparing to squat. You may also use a standing calf machine for this exercise. Place the balls of your feet comfortably on a block. The…