Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.
A great program from the past for getting stronger, bigger, and leaner that pre-dates some of the theories of Rippetoe, Meadows, and Wendler.
Groupthink and preconceived notions about lifting and diet are as hard to kill as zombies, but Chris Colucci does his best to smash in a few brainstems.
There are plenty of splits that train all 11 body parts, but do you know the pros and cons of each?
Can you do 12 reps of clean and press with a pair of 75-pound dumbbells? It's been a test of strength since the 1930s.
Logical, sure-fire methods to make sure your right side and your left side look like they belong to the same person.
Back in the "Golden Age of Bodybuilding," guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?
If some trainer or coach has been pushing the same principle for 70 to 100 years, chances are it's worth adopting.
The shoulder press was the original go-to exercise for upper-body mass and strength, and it still offers major benefits for bodybuilders.
High-rep leg training isn't for everyone — just the guys who want to be the biggest, strongest mofos in the weight room.
Randy Roach, author of Muscle, Smoke & Mirrors, looks deep into the hidden corners of bodybuilding.
Dave Draper, the best bodybuilder to never win Mr. Olympia, expounds on the agony and ecstasy of a life spent lifting.
The Black Prince talks about drugs, training, nutrition, and how bodybuilding lost the luster of its Golden Age.
Every once in a while, you need to go back to the beginning; back to the basics, to see just where it was you began to screw up.
Finally, an article on how to become a fat bastard! Nah, not really, but Chris Colucci does tell you how to develop calves as big as those you might see on a fat guy.
It's all here, the top 5 Testosterone movie lines, the top 5 fight scenes, and the top 5 Testosterone moments in film. Oh yeah, we almost forgot, the least manly moment in the 100-year history of motion pictures.
Matt "The Terror" Serra is a busy, busy guy. He operates two Brazilian jiujitsu schools on Long Island, New York, he recently won the welterweight division of The Ultimate Fighter 4 , and he's currently training to be Georges St. Pierre's first opponent after St. Pierre's decisive win against Matt Hughes.
A couple of months ago, we got the idea of recruiting random T-Nation readers and letting them each try a particular Biotest supplement. They would then detail their experiences in diary form, hence this new column titled "First Person." This installment was written by Chris Colucci, a technical writer who admittedly was having some profound problems in the sack. Nahh, just kidding. We selected Chris simply because he seemed like a talented writer. Chris is also a personal trainer who runs his own site (www.bodyfuelfitness.com). Here's what he had to say about Alpha Male: