This 6-day upper/lower split is designed for intermediate and advanced lifters who want to build muscle, particularly in the upper body. There are six different workouts – three upper body workouts and three lower body workouts. You train six days a week on set days, Monday through Saturday, alternating between upper body and lower body […]
Push Pull Legs (PPL): Dumbbell-Only Workout Routine
All you need for this push/pull/legs routine is a couple of adjustable dumbbells and a bench. It’s ideal if you train at home, or travel a lot and don’t always have access to a well-equipped gym. There are six workouts in total – 2 upper body push workouts, 2 upper body pull workouts, and 2 […]
Need an Inverted Row Alternative? Here Are 8
Today, I want to show you some highly effective alternatives to the inverted row that you can use to build a bigger, more muscular back. 8 of the Best Inverted Row Alternatives Barbell Row First up is the bent-over barbell row. This is an ideal substitute for the inverted row if you want to train at home, […]
4 Day Dumbbell Workout – Push/Pull Routine
In this post, I’m going to show you a 4-day dumbbell workout routine you can use to build muscle.. It’s a push/pull routine comprising four different workouts – two push workouts, and two pull workouts. Each muscle group is trained twice a week. The push workout is focused on the pushing movements for the upper […]
Can You Build Muscle With Light Weights and High Reps?
Do high reps build muscle? Or are heavy weights and low reps the only way to go? Long story short, both high reps with low weights AND low reps with high weights do a similar job of building muscle. That is, you’ll see similar levels of growth with sets of 5 reps, sets of 15 […]
5 Day Dumbbell Workout Plan for Muscle Growth [+PDF]
If you want a 5-day workout routine you can use to build muscle, one that requires nothing more than a couple of adjustable dumbbells, a bench and your own bodyweight, this page will show you what to do. This 5-day dumbbell workout plan is designed for lifters who have moved past the beginner stages of […]
How to Warm Up For Weight Training
If you’re looking for a weight training warm-up that’s relatively quick, effective and contains nothing complicated or fancy, this page will show you what to do. A good warm-up helps to prepare the joints, the muscles and the nervous system that controls those muscles for the harder work to come. However, while warming up can […]
How to Lean Bulk Without Getting Fat: A Simple Guide
If you want to know how to lean bulk, so you can put on muscle while keeping fat gain down to a minimum, this page will show you how. What Does Bulking Mean? Bulking describes a training program and diet set up for the primary goal of building muscle and putting on weight. During a […]
3 Day Dumbbell Workout Plan – Push/Pull/Full Body Split
If you want a simple but effective 3-day workout routine that will build muscle, one that uses nothing but a couple of dumbbells and your own bodyweight to supply resistance, this page will show you what to do. This 3 day dumbbell workout plan involves three different workouts – a push workout, a pull workout, […]
How Long Does It Take for HIIT Results? What 10 Studies Say
HIIT, short for high intensity interval training, is often touted as a way to lose fat and improve your cardiovascular fitness with workouts that are very short but extremely hard. Read on, and I’ll show you what sort of results you can expect to see after weeks and months of regular HIIT training. Here’s what’s […]