I think it's a safe bet that at least 50% of bodybuilders are making one little mistake that, in effect, is making most or all of their workouts a waste of time.
I'm not having any luck training my triceps. I'm sure it's because I've been doing the same old routine forever. Got a good tricep routine that I can try out today?
Think of bodybuilding as a language, and think of the exercises we do in the gym as words in that language.
As bodybuilders and chemical daredevils, we augment this and we augment that. We take steroids. We take prohormones.
My triceps development has stalled, big time. Got any new routines I can try?
A lot of Americans think that the muscle building world begins and ends at the shores and boundaries of North America. Call it snobbish; call it provincial; call it whatever you want; just make sure you call it incorrect.
Turn this lift into a quad builder with a closer stance. Keep the hips down and chest up to keep the stress on the legs and off the back.
This is the problem with diets that promote hunger.
Do this warm-up before any upper body workout to prime your body for heavy lifting.
Got long arms or a very thick upper body? You'll get better rotation, a better contraction, and better results with this variation.
Combine the bird dog pattern with a bear stance position and you get this awesome athletic move. Great for conditioning.
If you're using good form, this will practically train your entire body.
Doing this athletic movement for reps or as part of a superset makes for a great conditioning tool.
Test your strength and stability by trying these with bodyweight. Example: A 200 pound man should be able to use a 100 pound dumbbell in each hand.
We asked our readers what they thought about competitive bodybuilding. The answers were surprising.
Good at pull-ups? Nice. Now try this variation.
Most lifters have tight hip flexors. Here's how to fix them up.
The open grip and wrist position here allows for better pec isolation.
This simple drill takes care of a few different mobility issues.
Add a suspension trainer attachment to the cable machine to hit your back and rear delts in a new way.
Pittsburg Pirates outfielder, Austin Meadows, demonstrates this variation of the rope row. Note the hand rotation for more activation of the lats and upper back.
This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.
If squats are causing you pain right now, you can still train your legs. This exercise will load the spine less and still blow up your legs.
This push-back variation focuses more on your delts than your chest.