Stop Training Like An Idiot! The 12-Week Shortcut To Size

Stop training like an idiot! "Dumbbell" should describe your weights, not you. Let the smartest man in bodybuilding take you from beginner to advanced in just 12 weeks! But let's be fair... Maybe you've never lifted anything heavier than your coffee mug. In either case, we have good news, in the form of the perfect 12-week plan for going from beginner to advanced. But enough about us; this is about you, only bigger, stronger, better. "This is about you, only bigger, stronger, better." How can anyone run the rack that fast? So on Monday, they might train chest; on Tuesday, back; on Wednesday, legs; on Thursday, shoulders; and on Friday, arms; with abs thrown in on one or two of those days for good measure. Splits come in all sorts of variations, but specific splits are better at certain points in your training evolution. The key is adjusting your training split as you advance. Phase 1: The One-Day Split About The Author

The Best Of The Best: Here Are 20 Gems Of Wisdom You Need To Know Think of this list as the Academy Awards of getting bigger, stronger and leaner: It’s a collection of tips that represent total domination in the gym. Each “best” selection was chosen based on either bona fide scientific data, overwhelming anecdotal evidence by hardcore gym rats around the world or both. Looking for the best way to add thickness to your arms, carve out a six-pack or throw around more weight than you ever have? You’ll find the answer here. 1) Best For Big Biceps: Barbell Curl While variety is key to developing well-balanced arms, we suggest you stick mainly with straight barbell curls and use the EZ-bar just once in a while for a change. More weight used means greater muscle-fiber stimulation and growth potential. 2) Best For Overall Chest Mass: Dumbbell Bench Press 3) Best For Deltoid Development: Dumbbell Overhead Press 4) Best For Building Triceps: Dips Pushdowns might be your favorite triceps movement, but when was the last time you did dips? Sample HIIT workout to try: 1.

- StumbleUpon To create the Spartacus Workout, we chose 10 exercises that collectively work every part of your body. Then we made each exercise a 60-second station so you can challenge your heart and lungs as well as your muscles. The final product is a high-intensity circuit designed to torch fat, define your chest, abs, and arms, and send your fitness level soaring. Plus, if you want all the Spartacus Workouts, sign up for a 30-day FREE trial to Men’s Health Personal Trainer. Directions Do this circuit 3 days a week. Station 1 Goblet squat With both hands, grab one end of a dumbbell to hold it vertically in front of your chest, and stand with your feet slightly beyond shoulder width [A]. Unsure what exercises you should focus on? Station 2 Mountain climber Assume a pushup position with your arms completely straight. Station 3 Single-arm dumbbell swing Hold a dumbbell (or a kettlebell) at arm's length in front of your waist. Station 4 Station 5 Station 6 Station 7 Station 8 Station 9 Station 10