Back in the day, bodybuilders kept it simple. They trained hard, and they trained heavy. They didn’t have dozens of variations of machines, allowing them to torch muscle groups from hundreds of angles using cables and other attachments. They had barbells, plates, and not much else. Yet, despite this lack of technological innovation, they managed to build some seriously well-developed physiques. We’ll be training old school today, using a minimal amount of sets to completely scorch two major muscle groups (back and shoulders) in very heavy and brutal fashion. We’ll be combining back and shoulder day into one ‘super’ day in which you will only need one station and one set of equipment - the squat rack, a barbell, and a pile of plates. Reserve this corner of the gym for about 45 minutes ...

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Are you looking for a way to hit those quadriceps and hamstrings quickly, and then get the heck out of the gym? If so, then you have some to the right place. The following workout will allow you to target both sides of the upper thigh muscles, and do so in a manner which will stimulate both the fast and slow twitch muscle fibers. The next time you’re facing a time crunch and really want to hit the legs in a new way, give this routine a shot! It will deliver a full workout in minimal time.   Leg extensions, immediately followed with leg curls It’s time for a quick workout, and this includes a quick warm-up. You don’t need to utilize the treadmill or elliptical to warm up your legs today. Instead, you can use 1 ...

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The annals of bodybuilding, powerlifting, and World’s Strongest Man (WSM) training sometimes collide with the irresponsible, fun fearlessness of machismo and lead lifters to lifting things which would normally be taboo. Instead of lifting a barbell for deadlifts, why not lift a car by its rear bumper? Before you laugh, punch in “pick up car” into youtube.com and discover just how many people are crazy (and brave) enough to try this feat on a whim. It turns out the bond between man and vehicle goes way beyond simply changing her oil. The ability to pick up a car is a big deal to many Alpha males, so we understand you’re going to have the urge at one point in your life. The important thing is to do it correctly with minimal risk of injury. Here ...

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The playoffs have arrived, and your team is in the mix! This can throw many bodybuilders into a tizzy. You want to sit at home and watch your favorite team slug it out in the conference semi-finals, but you don’t want to miss your training session. Here is a nice method for enjoying a moderately good leg and cardio training session while not missing a moment of your game! The only equipment you will need is a pair of 50 pound dumbbells and a little room to move around. Squats The recipe for the first quarter is simple. Squat for high repetitions with a 50-pound dumbbell in each hand. Watch the game while you do it. You’ll find yourself training longer and harder than ever before, because you won’t be noticing how painful the movement is, ...

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We have all heard for years that the Big 3, or the bench press, deadlift, and squat, are essential movements for building overall mass and establishing a foundation of muscle. It’s true, of course. The chances of running into any sort of accomplished bodybuilder who admits he has never used three exercises are pretty close to nil. However, there are many advanced bodybuilders who do lessen the use of these movements, or even eliminate them completely, in the later years of their careers. They often cite the need for detailing their muscle bases, but the truth is that many the physiques of many bodybuilders, as they advance in age, cannot stand up to the brunt trauma that these exercises deliver. The joints, tendons, and muscles do wear down over time, as does cartilage in your joints ...

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Are you looking for a completely limitless method of training which will allow you to hit the major muscle groups, and always keep your body guessing? Here is a routine which gives the trainer almost complete freedom in the direction his workout takes. It sticks to a framework which helps to deliver the most results, while at the same time giving the trainer plenty of options. On each of the eight movements below, complete 2 to 4 sets, whatever your body tells you is right. Your total workout will therefore be somewhere between 16 sets and 32 total sets. You should utilize a repetition range which changes with each set. In other words, use pyramiding. Your first set should be 10 to 12 reps. Your second set should be 8 to 10 reps. Each ...

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Everyone knows that deadlifts are a very useful exercise. However, many trainers aren’t sure why. Let’s look at some of the more frequently asked questions regarding deadlifts, their uses, potential dangers, and the like. Enjoy! Q: First off, what is a deadlift? A: Essentially, you grab the barbell, which is sitting on the floor. You bend your knees slightly, and exhale as you bring the weight up to waist level. Pause for a second, and then slowly lower the weight down to the floor. There is no need to drop the weight. Q: What muscles are stimulated by the deadlifts? A: The back, hips, glutes, and legs all receive a heck of a workout using deadlifts. Ideally, the lower and then upper back receive most of the stimulus. It is classified as a compound movement ...

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The back is a tricky muscle group. With body parts such as chest, shoulders, or thighs, a wide variety of repetition ranges is essential for stimulating growth throughout all the muscle fibers. While it is true that the back does contain its fair share of slow and fast-twitch muscle fibers which are indeed stimulated through different repetition ranges, much of the actual definition seen in the back, such as the desired “Christmas Tree” effect in the lower back, is attributed to low body fat and water deprivation. When it comes to training the back for mass as well as shape, heavy compound movements are the way to go. Barbell Rows Start your routine with barbell rows to really target the upper lats, for some width, and a great deal of thickness. Slowly bring the weight up from the hanging ...

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Are you tired of splitting up your routine into a series of high-volume training days? Do you feel that waiting a full 6 days between each body part workout is derailing your training efforts? Do you no longer see the point in pumping with machines and cables when what you feel your body really craves is a nice workout consisting of compound movements? Try this routine 2-3 times a week, and you’ll quickly discover what you’ve been missing out on. This type of training is heavy, down n’ dirty – but it will lead to results! Rack Deadlifts 1 set x 12 repetitions 1 set x 8 repetitions 2 sets x 4-6 repetitions Check the safety cage pin settings to ensure the barbell can rest at a location halfway between your knees and the floor. This allows you ...

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Maybe you just got your clock cleaned at a show by a guy with sensational hamstrings. Maybe you just saw a picture of Tom Prince in his competitive heyday, with hanging hamstrings that looked bigger and thicker than your thighs even look. Maybe your own thighs have been showing marked improvement, but your hamstrings just look the same as they always have. And maybe you’ve just come to the realization that a set of thick, powerful, bulging hamstrings is something you want – and something you will no longer be denied. Whatever your reasoning, you’ve come to the right place. Let’s examine a few techniques to help make those hammies the best they can be! Stiff-Legged Deadlifts This movement is often overlooked for hamstring training. Many bodybuilders use them for deadlifts, as they are great for building ...

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