Skeletal muscle is one of the most dynamic tissues of the human body and comprises approximately 40% of total body weight. But many people don't know how it impacts their health. In this article, Dr. Paul Henning explains it's functions and the impact that it has on your overall health.
Do Feeder workouts work? What are they?! Feed your muscles and seriously bulk up your results by activating smaller muscles to help the bigger ones. Sounds simple right? Read all about how you too can move to the next level of lifting with this workout guide!
Building strong shoulders is crucial for a healthier upper body, and the Smith Machine shoulder press can produce benefits that translate to your overall gym performance and your everyday life.
In the Smith Machine hip thrust, you can focus on targeting your glutes and not balancing the bar. It also can help you load more weight on the more since you have the extra support.
Seated calf raises are one of the best exercises to work your calves and require very little experience or training to master. Here's a detailed guide on how to use the seated calf raise machine with proper form!
We promise you, physical activity can be entertaining. Staying fit isn’t all about deadlifts and bench presses, as much as we love to educate our audience about those exercises. Read on for 25 fun ways to get a great workout that you can get started on right away!
The rear delt fly is a great exercise for building the posterior shoulder muscles to get those bowling ball delts. Here's a detailed guide on how to use the rear delt machine with proper form!
Parallel dips are a progression of the tricep dip that also work your chest and shoulders. Read this guide to learn all about the parallel bar dip including how it’s done and what it does for your muscles!
If you aren’t fortunate enough to have naturally big shoulders and powerful pecs, achieving that first push-up will take some training. Use the progression plan in this guide to knock out that elusive first push-up and keep your count growing at a steady pace!
Supine rows are the bodyweight solution to barbell rows. Whether you’re progressing toward calisthenics moves like the front lever row or just need a great back exercise, the supine row is a solid choice. Here's a detailed guide on how to do supine rows with proper form!
Low grip strength is one of the biggest reasons lifters back out of sets early. Your muscles might have enough lifting power, but that doesn’t matter if you can’t hold onto the weight. Here's a detailed guide on the 10 best exercises for improving grip strength!
Your reps, sets, and rest intervals can make or break the workout. Read on for a complete introduction to planning your routine from the warm-up to the cooldown so you can find out what works and why!
The Egyptian lateral raise is an isolation shoulder exercise that can help you build massive delts. Here's a detailed guide on how to do Egyptial lateral raises with proper form!
Functional fitness is about choosing exercise routines that help you with the movements and activities in your day-to-day life. Here's a detailed guide on the best functional fitness exercises!
Personal trainers can be expensive, especially the good ones. This doesn't have to mean you should go without a fantastic workout regiment. Here's a detailed guide on how to build your own workout plan!
If you’ve spent any time at a gym, you’re probably already familiar with the main tenets bulking up: eat more and lift heavy. Here's a detailed guide on the workout, diet, and supplement tips to bulk up fast!
The medicine ball is a staple in workout routines due to its versatility. Here's a detailed guide on the 10 best medicine ball exercises for full body workouts!
In addition to priming your muscles, dynamic stretching may even help them perform better during the workout. Here's a detailed guide on on the 10 best dynamic warm-up exercises to avoid injury!
Warming up before physical activity is a piece of advice that’s followed us from grade school. A good warm-up is one of the best ways to improve exercise performance. Here's a detailed guide on the 10 best warm-up exercises for better workouts!
The pike press is a great exercise for building upper body strength but not everybody enjoys doing them and they're also hard to do if you're injured. Here's a detailed guide on the 10 best pike press alternative exercises!
While most women focus on burning away extra layers of fat, relatively few women gravitate towards muscle building exercises. Here's a detailed guide with diet and exercise tips on how to build muscle for women!
Using the shoulder press machine is great for developing strong and muscular deltoids. Here's a detailed guide on how to use the shoulder press machine with proper form!
The starfish crunch is a great variation of the crunch exercise that really targets your core muscles. Here's a detailed guide on how to do starfish crunches with proper form!
CBD initially drew scientific interest due to its anti-convulsant properties and increasing evidence of other therapeutic effects, but it's effects on athletic performance are not well known. In this article, Dr. Paul Henning takes a look at the available research to determine whether CBD enhances performance or not.
Protein is a non-negotiable part of effective post workout nutrition. If you want to build muscle, or at the very least prevent muscle loss, then you need protein. Here's a detailed guide on how much protein should you take per day!
If you want to build a barn door back, dumbbell shrugs are an indispensable part of the routine. Here's a detailed guide on how to do dumbbell shrugs with proper form!
Marijuana has long been used for its beneficial effects on stress, anxiety, and more, however much less is known about its effects on hormones and building muscle. In this article, Dr. Paul Henning breaks down the research to determine whether it is good, bad or neutral for your muscle building efforts.
The rack pull is a deadlift variation that allows you to increase your pulling strength, get bigger back muscles, and strengthen your hips. Here's a detailed guide on how to do rack pulls with proper form!
The rear delt fly is a great exercise for developing the posterior shoulder muscles. Here's a detailed guide on how to do the rear delt fly with proper form!
Protein is vital for muscle growth, so it makes sense that protein powder supplements are great tools to help maximize gains, aid weight loss, and ensure that you’re hitting your macronutrient goals. Here's a detailed guide on when's the best time to take protein powder!
HIIT is a great way to stay in shape, but many HIIT exercises involve a lot of impact which can be tough on the joints. Here's a detailed guide on a low impact HIIT workout for beginners that doesn't take more than 10 minutes!
Although these terms are often used interchangeably, the glute bridge and hip thrust are two different lower body exercises. Here's a detailed guide on the differences between them!
The bear crawl exercise works the entire body and is often included in boot camp and CrossFit workouts and other high-intensity exercise programs. Here's a detailed guide on how to bear crawls with proper form!
Calf raises are lower body exercises specially designed to isolate and stimulate the calves. Here's a detailed guide on how to do calf raises with proper form!
The farmer's walk is a great for exercising for improving one's overall strength and conditioning. Here's a detailed guide on how to do the farmer's walk with proper form!
The hang clean is an explosive form of weightlifting that involves throwing and catching a weighted barbell. Here's a detailed guide on how to do the hang clean with proper form!
It may look basic but the leg lift is a great exercise for developing a strong core and trimming the waistline. Here's a detailed guide on how to leg lifts with proper form!
The shoulder tap is a great exercise for activating a wide range of muscles in your upper body and posterior chain. Here's a detailed guide on how to shoulder taps with proper form!
The squat is an effective lower-body exercise that works lots of muscle groups. Here's a detailed guide on the 10 best squat variations (from easiest to hardest)!
Planks are an excellent way to tighten your core, slim your abs, and shape your waistline. Here's a detailed guide on the 10 best plan variations (from easiest to hardest)!
Also known as the prowler sled, the sled push is an excellent exercise for overall conditioning, strength, speed, and burning calories. Here's a detailed guide on how to do sled pushes with proper form!
Finding out the cause of low testosterone is not as simple as it may seem. There are many factors that contribute to low testosterone levels. Here's a detailed guide on what causes low testosterone in men!
The incline dumbbell press is a great exercise for building big and strong chest muscles. Here's a detailed guide on how to do incline dumbbell presses with proper form!
The hammer press is a great variation of the bench press if you need something that’s easier on the shoulders, better at fixing strength imbalances, or safer when you’re working toward full muscle exhaustion. Here's a detailed guide on how to do hammer presses with proper form!
The bird dog is a great core stability exercise you can use to warm up or cool down at the start or end of an exercise routine. Here's a detailed guide on how to do bird dogs with proper form!
The hanging leg raise is a great exercise for building a strong and muscular core. Here's a detailed guide on how to do hanging leg raises with proper form!
The sit-up is a highly versatile exercise that can get you an incredibly strong core. Here's a detailed guide on the 10 sit-up variations (from easiest to hardest)!
The push-up is an extremely versatile exercise that builds chest, shoulder, and core strength. Here's a detailed guide on the 10 best push-up variations (from easiest to hardest)!
The reverse sit-up is a challenging exercise that really builds your core strength. Here's a detailed guide on how to do reverse sit-ups with proper form!
The side lunge is a popular leg-strengthening exercise with a full arsenal of variations that can add a great deal of variety to your regular workouts. Here's a detailed guide on how to do side lunges with proper form!
Whey protein isolate is a very popular form of whey protein, but many don't know why it's so beneficial for building muscle and staying lean. Here's a detailed guide on what isolate is and what it does!
Your lower body is made up of several big muscles to help you lift heavier, run faster, and simply be able to function. One of these big muscles, helping make up the posterior chain, is the hamstrings. This guide will show you how to use the lying leg curl machine for max results.
Seated calf raises will get your calf muscles absolutely shredded. Learn how to perform this exercise like a pro and read about its many benefits with this fitness guide!
The reverse fly is a great exercise for building the upper back and rear deltoids. Here's a detailed guide on how to do the reverse fly with proper form!
High knees are a great exercise to get your heart pumping and activating your lower body and core muscles. Here's a detailed guide on how to do high knees with proper form!
The arm circle is a great exercise for developing your shoulder and upper arm muscles. Here's a detailed guide on how to do arm circles with proper form!
It's undeniable that deadlifts are the king of bodybuilding and strength-training exercises. Here's a detailed guide on the 10 best deadlift variations (from easy to hard)!
Not being able to work out thanks to an injury can be extremely frustrating. Here's a detailed guide on the 10 best seated exercises for when you're injured.
Burpees are an explosive, fat-blasting, muscle-toning full-body exercise. Here's a detailed guide on the 10 best burpee variations (from easiest to hardest)!
The side plank might not look like much but it is one of the most effective low-impact core-strengthening bodyweight exercises. Here's a detailed guide on the 10 side plank variations (from easiest to hardest)!
Protein is the building block of muscles but that doesn't always mean more protein equals bigger muscles. Here's a detailed guide on how much whey protein you should take per day!
If you've ever had tight calves, you know how annoying and sometimes painful it can be when working out or even just walking around. But this simple technique can help alleviate tight calves and unlock untapped strength and mobility in your lower body.
Whey protein powder is the most popular protein supplement but people may not be very familiar with it. Here's a detailed guide on what whey protein is and what it does!
Vegan protein powders are not only popular with vegans and vegetarians but they also offer benefits to everyone else. Here's a detailed guide on what protein powder is and what it does!
The hamstrings are an important muscle group for walking, running, and maintaining posture. Located in the back of your thighs, antagonist to the quadriceps, they are a part of the posterior chain. They're responsible for bending at the knee joint and hinging at the hips, movements we likely perform every day, so it sh
There is quite a bit of controversy surrounding the topic of protein such as how much can be utilized and how much is needed for muscle growth. In this article, Dr. Paul Henning looks at the research in an attempt to determine the optimal amount of protein required for continued muscle growth.
The medicine ball push-up is a great exercise to increase upper body size and strength. Here's a detailed guide on how to do medicine ball push-ups with proper form!
If you have spent enough time at the gym, you would have come across isometric exercises like the plank. A linchpin of any gym bro’s exercise routine, planks come tailored in different variations that would make any noob’s head spin. Here's how to incorporate them into your routine!
The hanging leg raise is a great exercise but there will be times when a pull-up bar or captain’s chair aren’t available. Here's a detailed guide on the 10 best hanging leg raise alternative exercises!
The wide grip variation of the barbell curl is great for developing the short head of the biceps. Here's a detailed guide on how to do wide grip barbell curls!
The leaning lateral raise is a great variation of the lateral raise for building big and strong shoulders. Here's a detailed guide on how to do leaning lateral raises with proper form!
The bench press is the epitome of upper-body strength equipment and it's a staple in pretty much everyone's workout routine. Here's a detailed guide on the fastest ways to increase your bench press!
If you’re looking for the fastest way to gain lean muscle mass quickly, you will need to have a real nutrition plan that is optimized for bulking. Here's a detailed guide on how many calories you should be eating to build muscle!
The wide grip pull-up is an advanced movement that effectively targets your arms, shoulders, core, and back. The wide grip pull-up targets your back more effectively than a chin-up. In fact, one of the prime movers of a wide (pronated) grip pull-up is the latissimus dorsi. If you are looking to take it to the next leve
Dumbbells and kettlebells are very popular and effective workout tools. Check out this article on differences between these them and how you can incorporate them effectively into your workouts!
The sled pull is a great exercise for developing muscular strength, size, and endurance. Here's a detailed guide on how to do sled pulls with proper form!
The barbell is a very versatile and effective tool for building big and strong shoulders. Here's a detailed guide on the 10 best shoulder barbell exercises for a killer workout!
The reverse grip lat pulldown is a great exercise for developing the lats and biceps. Here's a detailed guide on how to do the reverse grip lat pulldown with proper form!
The reverse grip tricep extension is a great exercise for building big and strong triceps. Here's a detailed guide on how to do reverse grip tricep extensions with proper form!
Modern weight plates come in a variety of shapes, colors, and sizes, to the point where it can be difficult to choose what’s right for you. Here's a detailed guide on the differences between bumper plates and iron plates!
The reverse grip dumbbell press is a great exercise for developing the chest and triceps. Here's a detailed guide on how to do the reverse grip dumbbell press with proper form!
The kettlebell upright row is great for developing the shoulders and the upper back muscles. Here's a detailed guide on how do to kettlebell upright rows safely!
The reverse grip tricep pushdown is a great exercise for building big and strong triceps. Here's a detailed guide on how to do reverse grip triceps pushdowns!
If you want a wide upper back and broader shoulders, lat pulldowns are the way to go. Here's a detailed guide on the 5 best lat pulldown variations you can do at home!
Back extensions are well-known for building low back strength and they can also bolster your leg day and glute routine. Here's a detailed guide on the 7 best back extension variations you can do at home!
There are two types of muscle actions when you lift weights, and both of them involve muscle contraction. But does one build more muscle than the other? In this article, Dr. Paul Henning examines the research and provides insight on how you can be more efficient and effective with your muscle building efforts.
The dumbbell swing is a great exercise for building strength, size, and endurance. Here's a detailed guide on how to do dumbbell swings with proper form!
Your core muscles play a very important role is stabilizing your trunk when exercising. Here's a detailed guide on how to engage your core while working out!
The cable machine offers endless opportunities for training every muscle group in your body. Here's a detailed guide on the 10 best cable exercises for your legs!
The transverse abdominis muscle is located on the interior sides of the abdomen. Read on to find out what the transverse abdominis muscle is, how it functions, and 7 of the best TVA exercises for building a killer core!
The reverse grip EZ bar curl is a great exercise for building big and strong forearms. Here's a detailed guide on how to do reverse grip EZ bar curls with proper form!
By choosing to not exercise, not only do we lose muscle mass, strength, functionality, health, but we also gain fat which increases chances at developing many diseases. But there are added benefits to high intensity strength training that many may not know about. In this article, Dr. Paul Henning explains.
The walking lunge is a fantastic exercise for building big, strong, and functional leg muscles. Here's a detailed guide on how to do barbell walking lunges with proper form!
Static holds are great for increasing muscle size, strength, and endurance. Here's a detailed guide on how to do barbell static holds with proper form!
The barbell step-up is a great exercise for building big and strong leg muscles. Here's a detailed guide on how to do barbell step-ups with proper form!
Many lifters believe that having a pair of wrist wraps in their gym bag is essential. Here's a detailed guide on the many benefits of using wrist wraps when working out!
The barbell bench press can be done wiht a variety of grips. Here's a detailed guide on the 4 types of bench press grips along with their pros and cons!
The straight leg deadlift is a great exercise for building strong glutes, hamstrings, and lower back muscles. Here's a detailed guide on how to do barbell straight leg deadlifts with proper form!
The leg press is one of the most simple and effective exercises for strengthening and developing the glute muscles. Here's a detailed guide on how to activate your glutes when leg pressing!
Strength training increases muscle strength and size, and provides numerous other positive health benefits, including improved functional ability, cardio-metabolic risk profile and well-being. But what is the minimum effective dose to stimulate muscle growth? In this article Dr. Paul Henning examines the research.
A reverse barbell curl is a great exercise for building huge and strong biceps and forearms. Here's a detailed guide on how to do a reverse barbell curl with proper form!
Creatine has been used by athletes since 1835 to increase athletic performance by improving energy supply to muscle tissues. Its main function is to immediately supply energy to tissues with increased energy demands, such as muscle and brain. In this article, Dr. Paul Henning explains its benefits on your brain.
The barbell glute bridge is a fantastic lift for developing the glutes, along with your hamstrings and quads. Here's a detailed guide on how to do barbell glute bridges with proper form!
The barbell back squat is a great exercise to build big, strong, and muscular legs. Here's a detailed guide on how to do barbell squats with proper form!
The barbell reverse lunge is a great exercise for building big and strong legs. Here's a a detailed guide on how to do barbell reverse lunges with proper form!
If you are trying to build stronger and bigger arms, you can’t go wrong with an exercise like hammer curls. Here's a detailed guide on how to do hammer curls with proper form!
The barbell squat is one of the best exercises for building big, strong, and muscular legs. Here's a detailed guide on how to do barbell squats with proper form!
The barbell shrug is a simple lift that’ll make your upper back bigger, stronger, and more resilient to injury. Here's a detailed guide on how to do barbell shrugs with proper form!
Leg day can often be quite demanding so to warm up for it, you need to prepare not just your legs but your whole body. Here's a detailed guide with a 5-minute leg warm up that prevents pain and injury!
The barbell shoulder press is a great exercise for building big and strong shoulders. Here's a detailed guide on how to do the barbell shoulder press with proper form!
Going to the gym regularly can be difficult but there are plenty of bodyweight exercises you can do at home and still maintain your gains. Here's a detailed guide on the 10 best upper body bodyweight exercises you can do at home!
The beauty of using free weights is that there are a million ways to vary the exercise. Pausing is one such way that has many benefits. Here's a detailed guide on how to do the paused bench press with proper form!
When it comes to building strength and mass no other area of the body is more important than the forearm muscles. Here's a detailed guide on the 10 best forearm dumbbell workouts for strength and mass!
A barbell is one of the best gym tools for building strong and muscular legs. Here's a detailed guide on the 7 best barbell leg exercises for strength!
Bigger and stronger arms are crucial to looking good and feeling powerful. Here's a detailed list of the 7 best barbell arm exercises for strength and size!
The preacher curl is a great biceps exercise but there other equally good options if you don't have a preacher bench. Here's a detailed list of the 7 best alternative exercises for preacher curls!
A barbell face pull is a great exercise for building big and strong shoulders. Here's a detailed guide on how to do barbell face pulls with proper form!
The barbell drag curl is a great exercise for building an impressive pair of biceps. Here's a detailed guide on how to do barbell drag curls with proper form!
The secret to getting your hamstrings, quads and glutes strong and muscular? Simple, two words: barbell lunges. Here's a detailed guide on how to do barbell lunges with proper form!
The barbell skull crusher is a great exercise for building big and strong triceps. Here's a detailed guide on how to do barbell skull crushers with proper form!
The barbell snatch is a great exercise for building upper body size and strength. Here's a detailed guide on how to do the barbell snatch with proper form!
The reverse grip barbell row is a great exercise for getting a thick and strong back. Here's a detailed guide on how to do reverse grip barbell rows with proper form!
The barbell push press is a great exercise for building big and strong shoulders. Here's a detailed guide on how to do the barbell push press with proper form!
If you’re looking for an exercise that’ll really blast your glute muscles, then you’ll definitely want to include hip thrusts in your lower body routine. Here's a detailed guide on how to do hip thrusts with proper form!
The barbell hack squat is a great alternative if your gym doesn't have a hack squat machine. Here's a detailed guide on how to do the barbell hack squat with proper form!
Let’s be real. Back muscle definition isn’t something we would complain about if we had, but it definitely isn’t easy. It takes a lot of time and dedication. It involves a large focus on the exercises you incorporate into your workout routine, your commitment to your workout routine and the foods you fuel your body wit
The barbell split squat is a great exercise for building big and strong legs. Here's a detailed guide on how to do barbell split squats with proper form!
When it comes to the first muscle noticed on most guys, it’s going to be the biceps. Big and strong biceps are a sure-fire way to tell everyone around you that you’ve been putting in the work in the iron temple. Here's a detailed guide on the 10 best bicep exercises for size and strength!
The landmine is an inexpensive, convenient piece of equipment that offers challenging variations for high-value training movements. Here's a detailed guide on the 10 essential landmine exercises for strength and size!
The good morning exercise is a highly effective back exercise that also puts the glutes and hamstrings to work. Here's a detailed guide on how to do the good morning exercise with proper form!
Low testosterone is accompanied by a whole host of health problems, including an inability to build muscle. Here's a detailed guide on the 10 foods (and food groups) that lower testosterone!
Barbell front raises are great for building big, strong, and defined shoulders. Here's a detailed guide on how to do barbell front raises with proper form!
The clean and press is an all-purpose movement that is guaranteed to make you bigger and stronger. Here's a detailed guide on how to do the barbell clean and press with proper form!
A big chest really makes you look powerful and strong and also gives you a lot of upper body strength. Here's a detailed guide on the seven best barbell chest exercises for strength and size!
We are all well aware of the importance of protein intake as a means to help repair, regenerate and build muscle tissue. But do older athletes (35+) require more protein than when they were younger? In this article, Dr. Paul Henning examines the research to provide some insight for your training and nutrition.
Since the outbreak of COVID-19, a large amount of research has quickly identified risk factors for severe COVID-19 such as older age, sex, and underlying chronic conditions like obesity, cardiovascular disease, diabetes, and more. Today, Dr. Paul Henning looks at how fitness levels play a role in severe outcomes.
High rep squats are some of the most difficult exercises to do in the gym. There are few other exercises that rival the squat in terms of the sheer number of muscles worked and the mental toughness you will need to get through a difficult set. Here's a detailed guide on how to do high rep squats with proper form!
When it comes to the multitude of squat variations, front squats are some of the most popular. Here's a detailed guide on how to front squat with straps!
Bill Pearl is one of the best-known names in 20th century bodybuilding. Known for his strength, athleticism, and classical proportions, Pearl defines the mid-century bodybuilding physique. Here's a detailed guide on Bill Pearl's real workout routine and diet plan!
Hex bar deadlifts are an excellent exercise for building strength and size all over the body. Here's a detailed guide on how to do hex bar deadlifts with proper form!
The short head of the biceps muscle plays an important role in bending your arm and training it the right way will help you develop big and strong biceps. Here's a detailed guide on the 7 best bicep short head exercises for strength!
The teres major and teres minor muscles are usually neglected but strengthening them is crucial for the coveted V-shaped torso. Here's a detailed guide on the 10 best teres major and minor exercises for strength!
Steve Reeves is widely regarded as the pioneer of the old-school classic physique. Here's a detailed guide on Steeve Reeves' real workout routine and diet plan!
Both dips and push-ups are great exercises for building size and strength. Here's a detailed guide on which of the two is better for upper body strength!
Herschel Walker's widely regarded as one of the all-time greatest college football players. Here's a detailed guide on Herschel Walker's real workout routine and diet plan!
Hip hinge exercises are great for building size and strength in your entire posterior chain. Here's a detailed guide on the 10 best hip hinge exercises for stability and strength!
Franco Columbu is widely regarded as one of the greatest powerlifters and bodybuilders of all time. Here's a detailed guide on Franco Columbu's real workout routine & diet plan!
Physical activity is important for all people, no matter their age. However, special consideration should be given to young teens. Here's a detailed guide with safe and effective workout routines for 13-year old boys!
Using a Captain's Chair is a great way to add size and strength to the abs and core. Here's a detailed guide on how to do Captain's Chair leg raises with proper form!
Using an EZ bar is a great way to add variety to your arm training routine. Here's a detailed guide on the 10 best EZ bar exercises for arm strength and size!
An early morning workout routine is both one of the most difficult habits to create, and one of the most beneficial. Here's a detailed guide on the best early morning workout routine!
The hyperextension is an excellent exercise for strengthening the lower back and core muscles. Here's a detailed guide with 5 hyperextension alternatives you can do at home!
Greg O’Gallagher is one of the most successful internet personalities in the fitness industry. Here's a detailed guide on Greg O' Gallagher's Kinobody workout routine & diet plan!
If you want biceps that pop, you can't neglect the brachialis muscle that sits underneath them. Here's a detailed guide on the 8 brachialis exercises for a killer arm workout!
Cable squats can also work your glutes and thighs hard to help you burn calories to lose weight. Here's a detailed guide on how to do cable squats with proper form!
When it comes to bodybuilding, muscle imbalances in different parts of the body are important things to consider. Here's a detailed guide on what to do if one arm is bigger than the other!
