EXERCISE 1: BARBELL CURL Barbell Curl The first biceps exercise to perform is barbell curls, which will also allow you to overload those biceps with a heavy weight. Most trainees are slightly stronger when lifting a barbell versus a set of  dumbbells, so this is a great one for maximum strength development. When doing the exercise, the primary thing to focus on is that you’re not cutting the movement pattern short at all, and that you’re not allowing momentum to cause you to lean backward as you hoist the weight upwards. This is one of the most common mistakes with … Continue reading BICEP WORKOUT


Want to get big, strong and cut? Part bodybuilding, part powerlifting, Mike O’Hearn’s ‘power bodybuilding’ concept builds muscle and strength at the same time. This back workout is centered on some crazy-ass, heavier-than-hell deadlifts and only two secondary lifts: one-arm rowsand pulldowns. After you finish these deadlifts, that’s all you’re going to have left in the tank. Trust me. – 07:28  This is one example of a Power Bodybuilding workout. Your weights and reps will change depending on where you are in the 12-week program. Follow that program to the letter, and you too will end up with a big S stamped across your … Continue reading MIKE O’HEARN BACK WORKOUT


Do These 5 Exercises For Big Forearms 1. Barbell Wrist Curls – 4 Sets 30 Reps Barbell wrist curls are one of the most common forearm exercises and yet most people perform them incorrectly. Don’t let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with. The barbell wrist curls work the brachioradialis and flexors. The best way of performing the barbell or dumbbell wrist curls is to kneel down at the side of a flat bench with your forearms placed on the bench. Grab a barbell with … Continue reading FOREARM GAINS


Do you want wide, meaty, broad shoulders but have failed at every attempt? Do you chalk it up to bad genetics or a lack of the newest piece of gym equipment? Have you tried everything in the book when it comes to shoulder training without an ounce of new muscle to show for it? Well, it may not necessarily be something you aren’t doing; it might actually be something you are doing – incorrectly. Below are 9 reasons why you can’t build big shoulders. Give some serious, honest thought to your current routine and finally get an idea at what you … Continue reading NO SHOULDER GAINS?


Here’s how to Deadlift with proper form: Stand with your mid-foot under the barbell Bend over and grab the bar with a shoulder-width grip Bend your knees until your shins touch the bar Lift your chest up and straighten your lower back Take a big breath, hold it, and stand up with the weight Hold the weight for a second at the top, with locked hips and knees. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. Do five reps on the StrongLifts 5×5 program. Your lower back … Continue reading HOW TO DEADLIFT


If you stick with resistance training long enough, you eventually graduate from beginner to intermediate. No, you don’t get a cap-and-gown ceremony to mark this magnificent occasion, but you do get to start tackling more challenging workouts that stress your body—and ultimately lead to continued growth—in new ways. When you hit intermediate status after lifting for six months or more, you get to add more exercises to your body-part program, enabling you to work each body part more thoroughly. This stacks more volume on your workouts, but the extra stress demands more recovery time, so you may not train each … Continue reading HYPERTROPHY CHEST