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10 Rules to Eating for Mass

However, although there may not be any secrets to eating for size, there are rules — 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn’t expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It’s about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.

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6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

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The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

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Maxx Charles Trains Shoulders

Maxx Charles trains shoulders 9 weeks out from the 2015 NY Pro.

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How to Lose Your Gut in 10 Days

A headline like that screams, “bullshit”, but truth be told, it’s actually quite possible to do some serious damage. The key to success will be in the details, and you’ll need to follow them meticulously. But don’t stress, this is a short-lived emergency shred, not a long-term lifestyle plan. Party, vacation, we’ve got you covered.

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11 Brutal Exercises You Love to Hate (But Really Love)

Sotts Press Arguably the most humbling strength-and-mobility drill around for many, the Sotts press brings the heat. As with the previous exercises, there are various options for how to load this exercise and what implement to use (it often begins with a barbell behind the neck), but the general idea is that you perform an overhead press from the bottom of a squat position.

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10 Reasons to Dump Your Gym

Before deciding to get your membership, you had a look around the gym to see what kind of machinery and equipment they had. You didn’t join thinking you would never be able to use some of it. As soon as something breaks, the staff should take notice and take strides to get it fixed as soon as possible. Even if it isn’t a piece of equipment you usually use, or if there are other working machines, it reflects poorly on a gym if something is out of commission for more than a few days. “Nowadays, you can get parts over night and service people in a day or two,” trainer Mike Duffy says. “So if your treadmill is out for more than a week or your lat pull-down cable has been twisted around the weight stack for weeks it's time to look for a new gym.” Duffy goes on to say that this is often a sign of an apathetic gym owner or of a gym that simply cannot afford the repairs and may go under soon. Either way, it’s a sign to take your workouts elsewhere.

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Don't Quit - A2 Poster

Large high quality poster "Don't Quit"

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The Clean Eating Meal Plan for Effective Recomposition

A super food for your liver—beets are rich in antioxidants and nitrates. But studies are recommending for you to ingest this super food as a juice. Here’s why: cooked beets have less of a nutritional value and beetroot juice can leave you with extra muscle pumps in the gym. The Journal of Applied Physiology published a study showing that beetroot juice can enhance nitric oxide (NO) levels in the body, which allows your body to perform better during workouts. NO is a vasodilator—increasing blood flow throughout the body. From the increased blood flow, more nutrients will be targeting your muscles, which can speed up your recovery rates and produce more muscle pumps.

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The Stupid Things Bad Trainers Say

Other trainers , however, will make your head shake. Worse, if you're their client, they’ll turn your training into a vicious cycle of injuries and lousy results with nothing to show for it except wasted money and time. Don’t let that be you. Below is a list of some of the things that only a bad trainer will say. If they ever utter these phrases, it’s time for a breakup. Your body will thank you.

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Arnold Press

Elliott's "Micro Fast" Diet [lost 11 lbs in 3 weeks]

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Your 5-Point Checklist to Keeping a Strong Back

No one wants to deal with lower back issues. It’s only when you get injured that you realize just how much the lower back is responsible for as part of your core, and even just as a skeleton unit. Back injuries can be nagging, persistent, and very difficult to get rid of once and for all. With that said, if you’re getting off an injury, or even if you’re still healthy – here are a few things to keep in mind to make sure that you don’t put yourself in a place that leaves you susceptible to issues.

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10 Workouts For a Stronger Back and Abs

A strong back and great abs go together like summer and barbecues. And you're going to want both when you're hitting up all those barbecues, pool parties, and other shirt-optional events. But, shoring up the large muscle groups at the center of your body isn't just a vain, aesthetic thing: Both are key for warding off injuries and preventing aches and pains that come from working out other muscles and everyday living. That said, you have to look beyond your mirror muscles and also strengthen the oft-neglected ones. "To build a strong back, you have to focus not just on the upper back muscles but your lower back as well for overall strength," says Alyssa Ages , athlete with PowerNYC Training and trainer at Global Stronman Gym , Epic Hybrid Training , and Uplift Studios . Rows (barbell and dumbbell; upright, bent, and renegade), Good Mornings and back extensions—all moves incorporated into the following 10 routines—are some of the best exercises you can do for overall back strength. And when it comes to building a stronger core, just doing a million crunches isn't going to cut it (or get you cut!), says Ages.

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The Deep Chest Workout

If you’re looking to put more size on your chest, look past those same old bench-press routines you’ve been doing—you know, the ones that stopped working for you years ago. And, honestly, just the bench press by itself isn’t that good a muscle builder for the pecs, anyway. Instead, it’s pre-exhaustion training that’ll allow you to get more out of conventional chest exercises and see a bigger, deeper chest inside of a month.

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Dashon Walton on Twitter

Sure, @IMPACTWRESTLING has talented wrestlers, but there aren't enough great match stipulations with greater stories to boot to go around!

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Krish Fotedar on Twitter

@PHILHEATH I can not wait to see the package you bring in September for the #MrOlympia #5for5 #straightflush #bodybuilding

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Lue on Twitter

@PHILHEATH will we see u turn SS5 this yr at the O? pic.twitter.com/tMglY4REve

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Chris Dargan on Twitter

@PHILHEATH check this out Mr.O part one of the saga pic.twitter.com/bVpEm1LJaZ

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Chris Egan King-5 TV on Twitter

He @PHILHEATH we still on for a power liftoff this weekend at @KING5Seattle ? I've been training !

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Flex Lewis on Twitter

There is only one place you can win a limited edition 18x24 print of a @RyanLoco photo –that's #ProjectFlex pic.twitter.com/y6xfoSRyWu

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shawn ray on Twitter

SHREDZ Army Invade Las Vegas & City Gym!! @ArvinsWorld @shredzarmy @AnkurKGarg pic.twitter.com/fxxOITuhcU

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Pamela in the Fighter Diet Challenge

Pamela is a Fighter Diet contender who's shaping her body with the butt bible. Here she explains why you should join the challenge!

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IRONMAN MAGAZINE on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

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San Andreas on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more