Muscle growth isn’t a hit or miss activity. It’s planned. If you put together an intelligent program, tailor it according to your own individual recuperative abilities and possible physical limitations, follow it diligently and conscientiously for long enough, and fully satisfy your rest, sleep and nutritional needs, you’ll build much bigger and stronger muscles. Sensible weight-training […] READ MORE →
This is the second article in the GAIN WEIGHT series. To gain healthy weight you must train properly in order to stimulate muscle growth, and you must provide enough recovery time between workouts, and sufficient nourishment, to permit your body to build muscle in response to the growth stimulation. MISTAKE #1: Following a training […] READ MORE →
If your muscle mass is the same now as it was a few months ago, something is amiss — in the gym, out of the gym, or both. More of what didn’t work for you over the last few months isn’t going to work over the next few months. Changes are needed. Put the guidance in this article […] READ MORE →
The side bend is one of the select few “little” (or accessory) exercises that warrant inclusion in your routine at least some of the time.
Most of what are considered “little” exercises are isolation movements, but not so the side bend. The side bend works such a lot of musculature that it isn’t really a little exercise.
Two to four important accessory exercises can be effectively included in your weekly schedule without undermining your progress in the major exercises except during the final stage of a cycle when you’re well into new poundage territory in the major.. READ MORE →
Sometimes it can be helpful to know how some other bodybuilders train.
And sometimes it can be helpful to keep in touch with supposed advances in training-related matters.
But what should matter most with regards to your bodybuilding, and how to train, is making progress.
HARDGAINER magazine provides different interpretations of abbreviated training because just one rendition of how to train doesn’t work well for everyone.
Find an interpretation of abbreviated training that works for you—which usually requires some trial-and-error experimentation—and then apply it with.. READ MORE →
I do three exercises per body part. For example, for my chest I do bench presses, incline flyes, and cable crossovers. But the routine isn't working. My muscles haven’t grown for ages, even though I train seriously and consistently, and eat and sleep well. And I can bench press only 165 pounds for six reps.
Please give me a chest routine that works! ... READ MORE →
Build bigger muscles by giving your hands a high priority. Though they are the essential link to barbells, dumbbells and machines, the hands are usually underappreciated. Without strong hands you’ll never be able to reach your full potential for muscle mass. That many […] READ MORE →
All successful bodybuilders have found nuances of exercise technique that work best for them for muscle growth. You need to do the same yourself. If your technique for a particular exercise is a mess, you should start anew and address all of its components. See Chapter 12 of BUILD MUSCLE, LOSE FAT, LOOK GREAT. But in […] READ MORE →
No matter what training routine you adopt, equipment you use, food you eat, supplements you take, or how knowledgeable you are about the bodybuilding world in general, unless you deliver on the effort and dedication fronts you’ll never make decent bodybuilding progress. To deliver gradually ever-heavier exercise poundages over the long-term—always performed with correct exercise […] READ MORE →
Bodybuilding is great only when it’s done in the right way. Becoming bigger is great only if it’s the right kind of “bigger.” The gym’s two “old timers” have trained together for nearly ten years—they’re an institution there. At 49 and 53 they are amongst the gym’s oldest bodybuilders, although they are still youthful in mind […] READ MORE →
This is the third part of the BIG LIES series. LIE #13: THE POWERLIFTS WILL MAKE YOU LOOK BLOCKY If you’re naturally stocky (with short limbs and a broad torso), the three powerlifts (properly done) will make you a larger-muscled stocky person. If you’re naturally lanky (with long limbs and a narrow torso), the […] READ MORE →
This is the second part of the BIG LIES series. LIE #7: ISOLATION EXERCISES ARE KEY FOR BUILDING MUSCLE The primary mass-building exercises are the big compound movements including squats, regular deadlifts, parallel grip deadlifts, bench presses, dips, overhead presses, chin-ups and pull-ups, rows, and pulldowns. Each can build mass in a broad area. […] READ MORE →