Turbocharge Your Whey
Whey protein is king when it comes to initiating protein synthesis and improving body composition, and with a few small tweaks it can be an amazing catalyst for muscle recovery as well. New research...
View ArticleHow Do Pros Train to Get Awesome Biceps?
Q: What do the pros do to give themselves their awesome biceps shapes? A: Biceps shape is genetically determined. If you closely compare a single- or double-biceps pose among lean bodybuilders, you’ll...
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Rounding Out the Glutes
Q: I’m preparing for my first figure show, but my glutes are a little flat and not tight enough. What are the best exercises for rounding and tightening the butt? A: There are a number of methods that...
View ArticleNo Monkey Business
As kids many of us would have a banana in our morning cereal or in our lunch bag. You may not know it, but that naturally packaged fruit is the most widely consumed in the world. Bananas are unique in...
View ArticleLiquid Creatine Conundrum
Years ago, one of the biggest supplement scams was a ready-to-drink creatine serum. This was before it was widely known that creatine does not remain stable in liquid for long periods of time. When...
View ArticleHardcore Workouts for Bigger Chest, Back and Arms
Q: I’m interested in some hardcore workouts for my chest, back and arms. I’m not interested in getting any stronger, just bigger. A: First, I’m a believer that if you want maximum size, you still need...
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Building Up the Legs
Q: I want to concentrate on my legs this winter and try to put some good-quality size on my quads, which are undersized compared to my upper body. I really need to get going on them and would like to...
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Do More Work
By Mike Carlson Workout by Alexander Juan Antonio Cortes Photography by Binais Begovic Most guys have two settings when it comes to training: lift weights to build muscle, and do cardio to get lean and...
View ArticleBuilding Delts With Muscle Splits
Q: How can I set up a muscle split that has me training four days a week—Monday, Tuesday, Thursday and Friday? I want to give delts priority because they’re lagging, but I don’t want to overtrain them...
View Article4 Key Foods to Help you Live Longer
One of the secrets of longevity, aside from having good genetics, is to eat a variety of colorful fruits and vegetables. They are full of nutrients and antioxidants that help ward off disease, and the...
View ArticleThe McGill Pull-Up
In May of 2013, I met Dr. Stuart McGill, who, in short, saved my athletic career. I had a badly damaged back and was on the way out of elite powerlifting. He helped me start from ground zero, rebuild...
View ArticleFit Kitchen
New year, new you, right? Physique athletes are a different breed. There is no off-season, and motivation stays high year-round. If competition is even a small flicker of a thought for one of your...
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April 2016 Table of Contents
SUBSCRIBE to Iron Man Top features include: Alpha Male Shoulders, a high volume plan to help you build impressive delts and The Perfect Solution, a modernized peripheral heart action circuit training...
View ArticleThe Energy of Invention
I’ve said it before, but my favorite part of publishing a national industry-leading magazine is the access it grants. I don’t mean access to parties or clubs, but access to the many talented and...
View ArticleFinal Word
Now We’re Cooking I loved the profile on Steve Cook. It’s interesting to know that Physique athletes can have long and profitable careers even when they don’t place well in shows, or when they don’t...
View ArticleAmazing Workouts for Weak Upper Chest
Q: In many of your programs, like the Basic Power-Density Mass Workout, you use only the “ultimate exercise” for most -bodyparts—a few heavy sets, then a 4X sequence. For chest it’s decline presses....
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Q&A: Anatomy of the Pecs and Mass-Building Success
Q: Are there really “upper pecs” and “lower pecs,” or are the pecs two single slabs of muscle? A: Although the pecs have the same functions in everyone, their outlines vary to some degree among...
View ArticleBring The Heat
A study published in The Journal of Physiological Sciences examined the anabolic properties of heat stress. Japanese scientists examined muscle tissue that had been warmed prior to a weight-training...
View ArticleHammer Your Hamstrings
I’ve often talked about the importance of maintaining a balance of strength among the various muscle groups. That means paying attention to how all the muscles in your body are responding to the...
View ArticleAnabolic Z’s
You don’t grow muscles in the gym. The muscle-building process begins when you put the weights down and your recovery begins. The most important part of this recovery occurs during sleep....
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