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The 5 in 5 Gain Plan Pack on 5 POUNDS of lean muscle mass in 5 WEEKS. You in?

There was a time not so long ago that a bodybuilder in mass-gain mode resorted to a high-protein, high-carbohydrate, high-fat diet to increase muscle and add pounds. A common mantra was, “I’ll put on all the weight I can, then whittle away the fat later.”

Thankfully, we’ve come to understand the fallacy underlying that method. Getting big on a superhigh-calorie diet might result in some added muscle, but it will certainly pack on even more fat.

And face it, once the fat’s on, it’s much more difficult to take off.

Everyone wants delts like Phil Heath, but if you don’t have the genetics to build boulder shoulders, we now have scientific proof showing which exercises are best for getting—and keeping—them.

Researchers wanted to record the EMG activity of the three portions of the deltoid (anterior, middle, and posterior) in eight different exercises. Subjects performed the free-weight bench press, Smith machine shoulder press, pec deck, reverse pec deck, free-weight lateral raise, cable-crossover lateral raise, incline lat

Looking for ways to maximize your muscle pump and garner the best results from your workouts? Here are 8 tips to get you pumped!

Workout jargon can be confusing to many, but whether you know it or not, "the pump" is a highly sought after feeling. Sure, it may sound like a badly named energy drink, but the pump refers to the swelling your muscles undergo during a workout—you know, when

Is 10 the ideal number of repetitions per set for maximum muscle growth?

ANSWER

Count all you want, but don’t count on counting for maximum muscle growth. I’ll say it again, for the umpteenth time: Bodybuilding is about quality, not quantity. People will produce data proving one rep range, or number of sets, or

Lagging forearm muscles are a common weakness. It’s often difficult to find the time to work in forearms, so most guys forego the forearm training in hopes that all the back and biceps work will stimulate enough growth. Yet, even if you do throw in some forearm work, you may not be doing

it properly. The brachioradialis is the large major muscle on the top of your forearm. To hit it

Hrithik Roshan born 10 January 1974 as well toned body and fantastic that came only because of the Hrithik Roshan is too difficult and very intense. Seen in many athletic roles in various films such as Agneepath (2012) and now for the next film Krrish 3 shows beautiful body Hrithik Roshan is incredible result of the workout routine . He made his debut with the film "Kaho Na Pyar Hai" opposite another beginner Amisha Patel in 2000.

It wasn’t always like this. When I ﬁrst met 20-year-old Flex Lewis in the autumn of 2004, the Welsh Dragon was undefeated in physique contests in his native United Kingdom. But all the focus was on his pro-caliber legs (those calves!) and pleasing structure. His arms were his most glaring weakness. Cut to the autumn of 2012 when he won his ﬁrst Olympia 212 Showdown title. His biceps

The barbell bench press is one of the most crucial exercises for building size and strength in the pecs, front delts, and triceps. But your primary goal of building size or strength will dictate your form and technique in this all-important move. Bodybuilding is about training the muscles to become bigger,

QUESTION

What’s the story behind that famous photo of you doing bentover rows barefoot and standing on a bench?

ANSWER

Bodybuilders of my era did a lot of things that people today tend to think of as silly

It’s undeniable. Whether fortifed with solid research or enshrined in the practice of the giants, the more you do, the bigger you get. Some 40 years ago, volume training was common practice among the best of the best. Seven-time Mr. Olympia Arnold Schwarzenegger, who epitomized the perfect physique and brought the sport to its rightful place, did it. Tom Platz, who still holds legendary acclaim for the most massive thighs to step onstage, did it as well. Scores of other greats, like eight-time Mr. Olympia Lee Haney followed, until a new breed of bodybuilders came along touting the benefts of far less volume. Under

Bodybuilding is all about mass: building more muscle mass means lifting more mass in the gym. No bones about it, you must train heavy to get huge. Just take a look at the poundage hoisted by some of the sport’s biggest pros, such as Ronnie Coleman, Markus Rühl and Dorian Yates. These guys train hard and heavy and it shows. The irony of training with a lot of mass to put on muscle mass is that it has the

Seven-time Mr. Olympia Arnold Schwarzenegger built some of the most impressive biceps of all time using this routine. He’d perform it three times a week, but you can do it once or twice, depending on your own training split.

Workout for a ripped six pack

IFBB pro and fitness model Tobias Young shares his workout for a ripped six pack.

Photos of Tobias Young by Alex Ardenti
• Abs have never been super hard for me to bring out. For me it’s all about my diet. Once that’s on track and I get lean, my abs pop. I also have a long torso, which makes my abs stand out in my physique. If you’re careless with your diet, you’ll definitely have a harder time seeing your abs.

Who knew the smallest of muscles can summon some of the greatest workouts? Try these killer sessions and watch your biceps grow by bounds.

Shock and awe. For most major muscle groups, crushing the bodypart with heavy weight is enough to spark serious change. But when it comes to the smaller muscles like the biceps, load will only get you so far down the road of

The barbell bench press is one of the most crucial exercises for building size and strength in the pecs, front delts, and triceps. But your primary goal of building size or strength will dictate your form and technique in this all-important move. Bodybuilding is about training the muscles to become bigger, more symmetrical, and, ultimately, more

Think you have your mass-gain principles straight? If you’re not adding size, you may be making some common mistakes.

[A] This is very hard to answer without seeing your full routine, but my advice is that you should do more basic compound exercises. Include bent-over rows, chin-ups and deadlifts for back and bench presses and incline presses for your chest. Also, multiple exercises from different

There’s a scene in Pumping Iron where Arnold Schwarzenegger is checking out his back in a mirror at Gold’s Gym. After visually certifying its jumbo-jet width with an over-the-shoulder glance, he turns around to let his buddy Ken Waller evaluate his rear double-biceps shot. “Looks like a road

Let's get right to the guts of the matter. I could run through my list of favorite workouts, principles, techniques and combinations of exercises, but it all comes down to one basic old-fashioned “best” exercise for each bodypart, without which you cannot reach your maximum mass potential. That exercise is not the only one in the workout, but it’s the foundation

The pubic area is the junction point of the pelvic bone and thighs. The lower rectus abdominis, quadriceps and hip flexors are all muscles present in this area. Excess fat over these muscles can cause you to feel self-conscious, especially when wearing tight clothing. The way to lean this area out is by making adjustments to your diet and

The body image most men are looking for and most women find attractive today is that of a professional swimmer.

The days of trying to bulk up as much as possible are out. The body image most men are looking for and most women find attractive today is that of a professional swimmer. They are lean and toned with just the right amount of muscle and

Plz visit musclesite.blogspot.com (as this site is closed)

The 5 in 5 Gain Plan Pack on 5 POUNDS of lean muscle mass in 5 WEEKS. You in?

Best for Boulder Shoulders

8 WAYS TO MAXIMIZE YOUR PUMP

Ronnie Coleman on number of reps for maximum muscle

In the Crosshairs: Brachioradialis

Hrithik Roshan Workout and Diet for Kkrish 3 Body with recipe

Strong Arm Tactics

Arnold's Bench Basics

Secrets of a Big Back : Arnold Schwarzenegger

QUESTION

ANSWER

Volume Training, Old Method New Age

Joint Effort :Scientists bring you a workout to help you build muscle mass while preventing joint damage.

Peaking the Biceps : By Arnold Schwarzenegger

Workout for a ripped six pack

Build Killer Biceps

Arnold's Bench Press Basics - By Arnold Schwarzenegger

Mass-Building Mistakes

Arnold -- How I used chins to build LATS

6 Favorite Mass Exercises - Ronnie Coleman, 8 Time Mr. Olympia

How to Lose Weight in the Pubic Area

Get Cut Without Getting Huge

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