This month we do the Q&A thing with Brandan Fokken. What an eye-popping build! Brandan lays out motivation tips and tricks and shares the shoulder routine that built his delts into radically round orbs of sinew. Then Greg Zulak outlines how to get more “grow days”—heighten your hypertrophy with smart workout splits. Plus, we’ve got another installment from Mr. America Doug Brignole on his latest training discoveries. This time he covers diet and the single best exercise for scoring your core.
Steve Holman outlines quick mass hits for delts and arms using supersets, TORQ and 4X.
Brandan Fokken reveals what it takes to build a wicked-awesome physique—with eye-popping shoulders. Wow!
Looking for big new gains? Train with chains. Cornell Hunt lays out a searing circuit guaranteed to get you growing.
Joe Klemczewski, Ph.D., a.k.a. the Diet Doc, blows the lid off getting competition “crisp.” Should you cut water? Increase carbs? It’s all here.
Greg Zulak explains how to gain—not overtrain. Intensity is great, but you can get too much of a good thing.
How Andrew Benner took his blubbery 295-pound body down to a cut 173—a metamorphosis you have to see.
One all-out work set per exercise gets the mass-building job done in this quick-hit program from Roger Lockridge.
Ron Harris spews the truth to a fellow trainee—you can’t eat crap on the weekends and muscle up.
Mr. America Doug Brignole talks diet for building muscle and the single best exercise for abs, bi’s and tri’s.
Paige Hathaway is a social media sensation and a beautiful fitness inspiration. One million Instagram followers? You’ll see why. Whew!
The July 4th event showed what bodybuilding competition should be—fun, friends and fantastic flexing.
Finding the right gym, the need for speed and vacuum leg raises for a tighter waist.
EAT TO GROW
Throwback Thursday in bodybuilding coaching, part 2. Plus, water manipulation for competition—how Mr. Natural Olympia does it.
Coach Charles Poliquin contrasts and compares postexhaustion and preexhaustion training.
Bill Starr on more ways to use the light, heavy and medium system.
IFBB pro Ben White’s essential-supplements list.
Mr. Natural Olympia John Hansen on recovery and overtraining.
Vince Del Monte’s alactic-capacity-sprint method.
L.T. has lots of good stuff on the big and buff—including a look at some of the sport’s newest pros.
Better sleep, bigger gains. Plus, swell your muscle cells.
Serious Training with Tram Nguyen. Also, Iconic Images.
Ruth Silverman highlights the women who got the point in 2014.
Cable confusion, diet divergence and super Starr.