Patrick Dale, PT, ex-Marine
Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos.
He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding.
When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.
About Fitness Volt
Fitness Volt’s built from an incredible team of industry professionals, all with a wealth of knowledge in their respective fields. We take pride in everything we post, satisfying our readers with content to help them drive results and knowledge about their fitness regimes.
It’s our mission to supply readers with knowledge from a wealth of backgrounds; we believe it’s what attributes towards a successful route to your physique goals! Our review board understands the often trying challenges that face you when delving into the challenging world of fitness; we fact-check only authentic, result-driven pieces of information. Therefore, you can rest-assure only the best topical guidance makes it onto our page.
Learn MoreMore From Patrick Dale, PT, ex-Marine
Training Exercises
- Best Diastasis Recti Exercises for Moms to Get Their Body Back
- 7 Best Rack Pull Alternatives for Muscular Back
- Leg Training: The 13 Best Barbell Squat Alternatives
- 10 Effective Incline Bench Press Alternatives
- The Best Lower Back Exercises with Cables to Bulletproof Your Spine
- The 9 Best Close Grip Bench Press Alternatives
- Flat Bench vs. Incline Bench Press – Which one should you do?
- The Best Cable Rear Delt Exercises
- The Hierarchy of Successful Hypertrophy Training
- 8 Best Lower Back Stretches for A More Mobile Spine
- The 7 Best Hamstring Stretches for a Healthier Lower Back and Knees
- How to Warm Up for Strength Training
- How to Train Around Injuries Safely
- Ballistic Stretching: Definition, Benefits, Drawbacks, and Should You Do it?
- Light vs. Heavy Loads for Hypertrophy Training
- Why Your Calves Are Skinny and How to Fix Them
- The Best Post-Gym Cool Down Exercises
- 8 Best Triceps Stretches for Healthy Elbows
- The 10 Best Lat Stretches for Healthier, More Mobile Shoulders
- Calf Training: 8 Best Soleus Exercises and Stretches
- The 11 Best Chest Stretches for More Flexible Pecs and Healthier Shoulders
- Quads Training: The 11 Best Vastus Lateralis Exercises and Stretches
- Hypertrophy vs. Strength Training – What’s the Difference?
- Fat Loss and Fitness: Sprint Interval Training Vs. High-Intensity Interval Training
- Gymnastic Rings – Benefits, Exercises, And Workout
- Isometrics for Injury Prevention and Building Strength and Muscle
- How to Do Isometric Biceps Holds for Bigger Arms
- The 14 Best Middle Delt Exercises for Bigger, Broader Shoulders + Workout
- 12 Best Swiss Bar Exercises for Muscle Mass and Strength
- High-Frequency, Low-Volume Strength Training – Definition, Benefits, and Workout
- A Quick Guide to Reducing Broad Shoulders
- Medicine Ball Exercises for Fitness, Fat-Burning, And A Stronger Core
- The Best Plank Progressions and Variations for Stronger Abs
- Triceps Extension vs. Skull Crusher – Which One Is Best?
- These Are The 8 Best Biceps Exercises According to Science!
- Cardio for Big Guys – The Best Exercises and Methods
- The DeFranco Agile 8 to Improve Mobility
- French Contrast Method for Strength and Power
- The 10 Best Bulgarian Split Squat Variations for Muscular, Athletic Legs
- Suicide Grip: The Pros and Cons of The Thumbless Grip
- The 10 Best Transverse Abdominis Exercises for A Stronger, More Stable Midsection
- Best Weighted Vest Exercises and Workouts for Next-Level Bodyweight Training
- The Best Mat Exercises for Your Upper Body, Lower Body, and Core
- The 10 Best Dumbbell Glute Exercises to Build a Better Butt
- Revealed: The Best Triceps Exercises According to Science
- Fit AND Ripped: Battle Rope Exercises and Workouts
- The Best Latissimus Dorsi Exercises to Build Bigger Lats
- The 10 Best Medial Head Triceps Exercises
- 21s: Not Just for Biceps!
- The 15 Best Barbell Exercises for Strength, Size, and Power
- How to Build Bigger Quads with An Exercise Bike
- Classic Old-School Bodybuilding Exercises to Do Today
- 7 Reasons You Aren’t Getting Stronger
- Skinny Forearms? Build Your Lower Arms with These 13 Exercises and Workout!
- Bodybuilding Hack: Eccentric and Negative Biceps Curls
- The Best Biceps Exercises Without Weights or Equipment
- Half Biceps Curl: Better Than Full Range for Muscle Growth?
- The Best Workout Finishers for Every Muscle Group
- The 21 Best Bodyweight Exercises for Muscle Size and Strength
- Grip Tips For More Productive Workouts
- Bodybuilding Tips for Beginners and Hard Gainers
- 9 Ways to Boost Your Overhead Press
- Ten Ways to Boost Your Squat
- Different Leg Press Foot Placements Explained
- How to Build Explosive Power with Plyometrics
- Ten Ways to Boost Your Deadlift
- Stay in Shape While Traveling: Ten Hotel Room Workouts
- The 15 Best Abs Exercises You Can Do Anywhere and Anytime
- The Balanced Superset Workout
- 10 Non-Bench Press Moves for A Bigger Chest
- Axle Deadlift vs. Barbell Deadlift – What’s the Difference?
- 10 Ways to Un-Stick a Training Rut
- Five Supersets for Explosive Strength and Power
- The Best Glute Bridge Alternatives for a Stronger, Firmer, Shapelier Butt
- The 12 Best Rear Deltoid Exercises for Balanced Shoulders
- The 13 Best Pull Exercises
- How Can I Get Rid of Bloated Abs?
- The Best Home Squat Alternatives for Strong, Sculpted Legs
- Serratus Anterior Exercises for Bodybuilders
- Do Squats Work Your Abs?
- The 13 Best Compound Exercises for Stronger Abdominals
- Deadlift Bar vs. Stiff Bar – Differences, Benefits, and Which One to Use
- 9 Best Cable Exercises for Bigger Biceps
- 7 Ways to Do Rollouts When You Don’t Have an Abs Wheel
- Five Ways to Fix Tight Hamstrings
- 8 Ways to Get Better at Pull-Ups and Chin-Ups
- 11 Best Cable Exercises for Bigger, More Sculpted Triceps
- The 9 Best Chest Exercises According to Science
- The 7 Best Exercises for a Thick Neck
- The 15 Best Front Delt Exercises for Bodybuilders
- The 11 Best Time-Saving Workout Tips for Busy Bodybuilders
- Strengthen Your Mind-Muscle Connection for Better Bodybuilding Results
- Thoracic Extensor Exercises for A Stronger Upper Back
- Back Extensions Guide – Muscles Worked, How-To, Benefits, and Alternatives
- 15 Intense Push-Up Variations for Bodybuilders
- Landmine RDLs – Muscles Worked, How-To, Benefits, and Alternatives
- The 15 Best Glute Isolation Exercises for a Stronger, Shapelier Butt
- The 15 Best Lunge Variations for Bigger, More Muscular Legs
- 13 Best Cable Machine Exercises for A Bigger Back
- The 7 Best Yoga Poses for Bodybuilders
- 13 Unique Bench Press Variations for Massive Pecs
- The 12 Best Cable Exercises for Legs + Workout
- Chest Dips vs. Triceps Dips – What’s the Difference?
- The 12 Best Cable Machine Exercises for Bigger Pecs
- 12 Unique Squat Variations for Stronger, More Muscular Legs
- Bodybuilding Tips from The Iron Guru Vince Gironda
- 15 New Exercises for Bigger, Wider Shoulders
- The 12 Best Cable Machine Exercises for Bigger Biceps and Workout
- Donkey Kick – Muscles Worked, How-To, Benefits, and Alternatives
- Close Stance Squat – Muscles Worked, How-To, Benefits, and Alternatives
- 11 Essential Cable Shoulder Exercises for Bigger, Stronger Deltoids
- Push Press vs. Overhead Press – Which one should you do?
- How to Lose Lower Belly Fat: FUPA Exercise and Nutrition Tips
- Deficit Push-Ups – Muscles Worked, How-To, Benefits, and Alternatives
- Push Jerk, Push Press, and Strict Press – What’s the Difference, and Which One Should You Do?
- 11 New Ways to Use the Leg Press Machine
- Split Squat vs. Lunge – Which one should you do?
- Front Squat vs. Back Squat – Which One Should You Do?
- The 13 BEST Battle Rope Alternatives for Fitness and Fat Loss
- Sumo Squat vs. Regular Squat – Which One Should You Do?
- Elliptical Training Guide – Benefits, Drawbacks, Dos and Don’ts
- Arnold Press Vs. Dumbbell Shoulder Press – Which One Should You Do?
- The Best Muscle Group Training Combos
- Sumo Deadlift Vs. Conventional Deadlifts: Which is Best?
- Single Vs. Multi-Joint Exercises – What’s the Difference, and Which is Best?
- Smith Machine Squat Alternatives for Powerful, Muscular Legs
- Goblet Squat vs. Sumo Squat – Which One is Best?
- Trap Bar Vs. Barbell Deadlift – Which One Should You Do?
- Romanian Deadlift Vs. Conventional Deadlift: Which One Should You Do?
- Weight Loss: Working Out Twice A Day
- Parallel Squat – Muscles Worked, How-To, Benefits, and Alternatives
- The 13 Best Landmine Press Alternatives for Massive Shoulders
- The 8 Best Compound Triceps Exercises for Size and Strength
- Fast Feet Exercise – Muscles Worked, How-To, Benefits, and Alternatives
- Skull Crusher Alternatives for Stronger, More Muscular Triceps
- Wrist Roller Exercise – Muscles Worked, How-To, Benefits, and Alternatives
- The 10 Most Awesome Upper Abs Exercises
- Lat Pulldowns Vs. Pull-Ups: Which One Should You Do?
- Body Composition Exercises: How to Burn Fat and Maintain Muscle Mass
- Supinated Pull-Up – Muscles Worked, How-To, Benefits, and Alternatives
- Deadlifts for Weight Loss: Benefits, How-to, and Workouts
- Pec Deck Guide: Muscles Worked, How-To, Benefits, Tips, and Alternatives
- 8 Best Preacher Curl Alternatives – Exercises for Bigger Biceps
- The 13 Best Calf Raise Machine Alternatives for Bigger, Stronger Lower Legs
- The 12 Best Teres Major and Teres Minor Exercises
- The 12 Best Landmine Exercises for Building Muscle Mass and Strength
- HIIT vs. LISS Cardio: Which One Is Best for Fitness and Fat Loss?
- The17 Best Bent Over Row Alternatives for A Bigger, More Muscular Back
- Z Press — How-To, Muscles Worked, Variations, and Benefits
- 10 Best Face Pull Alternatives: Exercises for Better Posture and Shoulder Health
- Wide Stance Squats Guide: Muscles Worked, How-To, Tips, and Variations
- Steady-State Cardio: Pros and Cons
- One-Arm Pull-Up Guide: Muscles Worked, How to, Variations, Alternatives, and Tips
- Fat Grip Training Guide: Benefits, Exercises, Dos and Don’ts
- Front Lever Raises Guide: Muscles Worked, How-To, Variations, and Tips
- Australian Pull-Ups Guide: Muscles Worked, How-To, Variations, and Tips
- Handstand Push-ups Guide: Muscles Worked, How-To, Variations, and Tips
- The 11 Best Medicine Ball Slam Alternatives for Fat Loss, Conditioning, and Muscle Power
- Close Grip Dumbbell Press: Muscles Worked, How-To, Variations, and Tips
- The 11 Best Triceps Pushdown Alternatives
- Hand-Release Push-Ups Exercise Guide
- The 13 Best Romanian Deadlift (RDL) Alternatives
- How to Train Your Stabilizer Muscles for Increased Performance
- Deadlift Form 101: How to Lift More Weight Safely
- How Many Exercises Per Workout Should I Do?
- Lose It: Exercises to Get Rid of Back Fat
- Overtraining: How Much Exercise Is Too Much?
- How Long Should You Wait to Workout After Eating?
- The 10 Best Back Stretching Exercises
- Psychological Tricks for Getting More Reps Per Set
- How Many Exercises Should You Do Per Muscle Group?
- The 12 Best Kettlebell Back Exercises
- Circuit Training: The Ultimate Guide
- The 12 Best Cable Crossover Alternatives
- Barbell Kickbacks Exercise Guide: Muscles Worked, How-to, Benefits, and Variations
- The 7 Best Lower Trap Exercises
- Floor Press Vs. Bench Press – Which One Should You Do?
- Yates Row Exercise Guide: Muscles Worked, How-to, Benefits, and Variations
- 10 Best Hip Thrust Alternatives for a Stronger Posterior Chain
- How to Do The Stomach Vacuum Exercise
- The 10 Best Alternatives to Lunges for Bad Knees
- The 12 Best Back Extension Alternatives
- The 21 Best Chin-Up and Pull-Up Variations for a Bigger and Stronger Back
- The 8 Most Common Squat Mistakes and How to Fix Them
- Leg Extension Alternatives: 13 Best Alternatives for Quads Size and Strength
- The 18 Best Smith Machine Exercises
- The 8 Most Common Deadlift Faults and How to Fix Them
- The 10 Best Exercises for Stronger Rhomboids
- The Chin-Ups For Size and Strength Guide
- The 10 Best CrossFit Exercises for Bodybuilders
- 15 Best Leg Curl Alternatives for Stronger Hamstrings
- Kroc Rows: Muscles Worked, Benefits, How-to, and Alternatives
- The Ultimate Guide to Lunges: Muscles Worked, Benefits, How-to, and Variations
- 15 Best Overhead Barbell Press Variations for Big, Powerful Shoulders
- Kroc Rows Vs. Pendlay Rows – Which One Is Best?
- What is an Accessory Exercise and How To Use Them For Increased Strength And Muscle Mass
- The Best Bodyweight Exercises for Powerlifting
- Best Side Delt Exercises for Broader, More Powerful Shoulders
- The Best Long Head Triceps Exercises for Thicker, Stronger Arms
- Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations
- 15 Ways to Avoid Back Pain in The Gym
- Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations
- Build Strength and Size With The 15 Best Deadlift Variations
- 15 Best Barbell Bench Press Variations
- Hook Grip Deadlift Guide – Benefits, How-To, Tips And Variations
- 15 Best Cable Exercises for Abs
- The Best Exercises for A Thicker, Stronger Neck
- Best Bench Press Alternatives For A Big, Powerful Chest
- Rollouts: Benefits, Technique, And Alternatives For Stronger Abs
- Special Forces Training: How To Be Fit For Anything
- Wall Sit Exercise Guide – Benefits, How-To, and Variations
- The Best Exercises to Improve Your Vertical Jump
- The Best Glute Ham Raise Alternatives For A Stronger Posterior Chain
- 24 Best Weighted Bar Exercises for Toning and Fitness
- 10 Lat Pulldown Alternative Exercises for A HUGE Back
- The Best Upright Row Alternative for Huge Shoulders and Massive Traps
- T-Bar Row Alternative For a Massive Back
- The Best Hack Squat Alternative for Bigger, Stronger Legs
- What is the Best Chin-up and Pull-up Alternative?
- How and Why To Do The Windmill Exercise
- Pull-Ups Vs. Chin-Ups – Which One is Right for You?
- The 10 Best BOSU Ball Exercises
- Chest Press Vs. Bench Press – Which Should You Do?
- The Couch Stretch – Why, How-to, and Variations
- Lunges vs. Squats – Which Exercise is Best?
- Build a Stronger Core with Shovel Lifts
- Build Strength by Greasing The Groove
- How to Build a Stronger Grip at Home
- Weighted Carries for Strength and Size
- The 12 Best Glute Exercises For Mass
- The 21 Best Shoulder Exercises For Big, Powerful Delts
- Eccentric Vs. Concentric Training
- Isotonic vs. Isometric Exercises – Differences, Benefits, and Examples
- How To Master The Bar Muscle Up
- Dumbbells vs. Kettlebells – Which One Should You Use?
- The 12 Best Step Exercises
- The 12 Best Forgotten Exercises
- Cheat Reps – How And When To Use Them
- Turkish Get Up Guide: How To Master The Turkish Get Up
- Reverse Hyperextension Guide — Muscles Worked, Variations And Benefits
- Dumbbell Snatch Exercise Guide
Uncategorized
Legs and Glutes
- Pendulum Squat – Muscles Worked, How-To, Benefits, and Alternatives
- High Knee Raise – Muscles Worked, How-To, Benefits, and Alternatives
- Table Bridge – How-To, Muscles Worked, Benefits, and Alternatives
- Shrimp Squat Exercise: Muscles Worked, How-To, Benefits, and Alternatives
- Prisoner Squat – Muscles Worked, How-To, Benefits, and Alternatives
- Split Jerk – Muscles Worked, How-To, Benefits, and Alternatives
- Deep Knee Bends – Muscles Worked, How-To, Benefits, and Alternatives
- Low Bar Squat – Muscles Worked, How-To, Benefits, and Alternatives
- Nordic Deadlift – Muscles Worked, How-To, Benefits, and Alternatives
- Air Squat – Muscles Worked, How-To, Benefits, and Alternatives
- ATG Squat – Muscles Worked, How-To, Benefits, and Alternatives
- Heels Elevated Goblet Squats – Muscles Worked, How-To, Benefits, and Alternatives
- Romanian Deadlifts (RDLs) – Muscles Worked, How-To, Benefits, and Variations
- Cable Pull Through Alternatives for Stronger Glutes and Hamstrings
- Scorpion Stretch – Muscles Worked, How-To, Benefits, and Alternatives
- Donkey Calf Raises Alternatives for Massively Muscular Lower Legs
- Bulgarian Split Squat Alternatives for Stronger, More Athletic Legs
- Power Clean Alternatives for Explosive Strength and Functional Muscle Mass
- Hyperextension Alternatives for A Powerful Posterior Chain
- Cable Pull Through – Muscles Worked, How-To, Benefits, and Alternatives
- Fire Hydrant Exercise: Muscles Worked, How-To, Benefits, and Alternatives
- Thrusters – Muscles Worked, How-To, Benefits, and Alternatives
- Star Jumps – Muscles Worked, How-To, Benefits, and Alternatives
- Squat Pulses – Muscles Worked, How-To, Benefits, and Alternatives
- Plié Squats – Muscles Worked, How-To, Benefits, and Alternatives
- Crab Walk – Muscles Worked, How-To, Benefits, and Alternatives
- The Ultimate Guide to Burpees: Muscles Worked, Benefits, How-to, and Variations
Training
- 6 False Positives of Effective Workouts
- 7 Best Gastrocnemius Stretches for Tight Calves
- 7 Best Quadriceps Stretches for Healthier, More Mobile Knees
- 10 Best Abs Stretches
- How to Eliminate Knee Pain from Lunges
- Exercises to Fix Your Nerd Neck and Desk Slouch
- Does Leg Training Increase Testosterone Production?
- Scraping Muscles – Performance Enhancer or Fitness Fad?
- How Much Does an Empty Leg Press Weigh?
- How Much Does A Deadlift Bar Weigh?
- Gym Bro Skills: How to Be A Good Spotter
- 10 Fitness Tests Every Man Should Be Able to Pass
- Air Bike vs. Rower: Which Is Best and Why?
- How To Prevent Forearm Pain When Curling
- How to Get A Skin-Splitting Muscle Pump
- 10 Common Excuses for Not Working Out Busted
- How to Overcome Delayed Onset Muscle Soreness (DOMS)
- 13 Ways to Make Every Workout Better
- Dead-Stop Training – Why and How to Do It
- A to Z Training Tips for Bodybuilders
- Escalating Density Training – A Different Way to Work Out
- The Best 15 New Year’s Resolutions for Bodybuilders
- 12 Bodybuilding Mistakes That Are Killing Your Gains
- 15-Minute Fat-Loss Finishers for Bodybuilders
- 13 Tools for More Productive Bodybuilding Workouts
- The 12 Best Trisets for Bodybuilding
- The 11 Best Set/Rep Schemes for Hypertrophy
- The 7 Most Intense Bodybuilding Methods
- Squats for Weight Loss: Benefits, How-to, and Workouts
- Gorilla Row – Muscles Worked, How-To, Benefits, and Alternatives
- How To Train Soft Muscles: Workout for Muscle Density
- How Much Does A Hex Bar Weigh?
- Fitness and Fat Loss: How Much Cardio is Too Much?
- Truth or Myth: Does Sweating Help You Lose Weight?
- Myo-Reps: What Are They and How to Use Them
- Hip Flexors: The Best Psoas Exercises and Stretches
- How Long Should A Workout Last?
- What is Skinny Fat and How to Fix It
- How Often Should You Work Out?
- How Long Should You Rest Between Sets?
- How to Train for Strongman in A Commercial Gym
- 12 Gym Bag Essentials for Better Workouts
- Myth or Fact: Do Squats Make You Shorter?
- CrossFit Strength Program – Why and How to Strength Train for CrossFit
- 15 Ways to Prevent Knee Pain at The Gym
- 13 Ways to Avoid Shoulder Pain in The Gym
- The Importance of Sleep for Building Muscle and Losing Fat
- Barbells vs. Dumbbells: Which is Best?
- How To Use A Deload Week To Make Faster Progress
- How to Bring Up a Lagging Muscle Group
- 13 Ways to Prevent Elbow Pain When Working Out
- 8 Ways to Speed Up Recovery After Training
- How to Burn Fat with Strength Training
- The Strength Training Mistakes You Need to Stop Making NOW!
- Bodyweight Exercises To Avoid And What To Do Instead
- How Often Can I Do Bodyweight Training?
- 6 Reasons Why You Aren’t Gaining Muscle Mass
Workouts
- Giant Sets for Building Muscle: What, Why, and How to Use Them
- Best Upper Body Dumbbell Workout
- Slim Waist Workout Routine
- Four-Exercise Bodyweight Workout for Muscle Gains at Home
- Test Your Fitness with The Bodyweight Century Workout
- Best Pull Day Workouts for Back, Traps, And Biceps
- At-Home Leg Workouts For A Stronger Lower Body
- Swiss Ball Leg Workout for A Strong, Functional Lower Body
- How to Get Wider Biceps – Best Exercises and Workout
- Best Weighted Abs Exercises and Workouts
- Best Push Workout for Chest, Shoulders, And Triceps
- Unconventional Chest Day Workout Routine to Bust Your Pec Training Plateau
- Full-Body Resistance Band Workout for Home Exercisers
- The Best Shoulder and Bicep Workout for Strength and Size
- Build Bigger Arms: Gym and Home Biceps Superset Workouts
- The 10 Best Exercises to Beat the Flat-Butt Blues
- Leg Training: Hamstring Workout with Dumbbells
- Best Dumbbell Forearm Exercises and Workouts
- No Excuses Shoulder and Biceps Workout at Home
- The Best Barbell-Only Leg Workout
- Suspension Trainer Bodybuilding Workout Plan
- The Best 30-Minute Leg Workout for Massive Quads, Hamstrings, and Calves
- Big Delts Fast: 30-Minute Shoulder Workout
- Pump Up Your Pecs With This 30-Minute Chest Workout
- The Best 30-Minute Back Workout for Size and Strength
- Pre-Exhaust Bodybuilding Workout for Fast Gains
- Build Bigger, Stronger Arms In 30-Minutes Workout
- The 10 Best CrossFit Workouts for Building Muscle
- 8 Ways to Boost Your Bench Press
- Compound Exercise Workout for Strong, Massive Arms
- The 3-2-1 Method for More Efficient Workouts
- Integrated Circuit Training for Fitness and Fat Loss
- Build Muscle Fast: 30-Minute Full-Body Dumbbell Workout
- The 10 Best Strength Exercises for Fighters + Workout
- Get Ripped Workout – How to Lose Fat and Keep It off!
- Machine-Only Bodybuilding Workout Plan
- Burn Fat Faster with Lower Body/Upper Body Supersets + Workout
- The 7 Best Outer Pec Exercises + Workout
- How to Build A Bigger Chest Without Barbell Bench Press
- No-Squat Leg Workout for Lifters with No Squat Rack
- 12 Exercise Bike Workouts for Getting Shredded
- 7 Best Back and Biceps Workouts for Strength and Mass
- Jay Cutler Workout: Train Like a Champion
- Dorian Yates Workout: Train Like a Champion
- Bulking Up – Chest and Triceps Workout
- The No-Press Deltoid Workout (For Lifters with Sore Shoulders)
- 3×3 Workout for Hypertrophy, Strength, Fitness, and Fat Loss
- Build Muscle and Get Lean Fast with PHA Training
- Glutes Ahoy! The Bigger Hips Workout
- Keeping It Simple: Freeweight-only Bodybuilding Workout
- Bodybuilding Workout for Big Pecs
- Two-Exercise Workouts for Time-Pressed Bodybuilders
- Planking It! Five Minute Plank Workout for Shredded Abs
- Loosen Up! Five-Minute Mobility Workout for Lifters
- Twice-A-Week Lower Body Split for Massive Legs
- New Year’s Resolution: Beginner’s Bodybuilding Program
- Beginner’s Muscle Tone Workout Plan: How to Get Toned
- Equipment-Free Bodybuilding Workout
- The 14 Best Rowing Workouts for Fitness and Fat Burning
- The 7 Best Lower Back Exercises + Workout
- Train Like a Champion: Arnold Chest Workout
- Abs Circuit Workout: Training and Nutrition Tips for a Six-Pack
- The Anti-Dad Bod Workout Plan and Nutrition Guide
- The Fierce 5 Workout Program to Build Muscle and Strength
- The Pectoral Split – Two Workouts Per Week for Perfect Pecs
- Tom Platz Leg Workout: Train Like a Champion
- Best Bodybuilding Programs for Beginner, Intermediate, and Advanced Lifters
- No Frills Fitness: One Kettlebell and Bodyweight Full-Body Workout
- Cutting Workout Plan – Your Guide to Losing Fat and Maintaining Muscle
- How To Increase Deadlift Performance
- Chest and Shoulder Workout For Upper Body Size and Strength
- How to Increase Squat Performance
- The Best Leg Day Workouts for Bigger, Stronger, Better Toned Legs
- Bear Crawl Exercise Guide and Workout
- How To Build Bigger Arms With Biceps 21s
- How to Get a Jiggly Butt: Workout and Nutrition Tips
- Build Muscle at Home: The Ultimate Power Tower Workout
- The Best Inner Chest Workout for Sculpted Pecs
- The Weekend Warrior Workout – Great Gains in Just Two Workouts A Week
- The 10 Best EZ Curl Bar Arm Exercises + Workout
- The Viking Workouts: Warrior Fit and Strong
- Kai Greene Workouts: Train Like a Champion
- The 10 Best Brachialis Exercises For More Muscular Arms + Brachialis Workout
- The Best 5 To 10-Minute Workouts for Time-Pressed Exercisers
- Lee Labrada Workouts: Train Like a Champ
- Myo-Reps Workout for Muscle Size and Strength
- The 9 Best Joint-Friendly Bodybuilding Training Methods
- The Functional Training Split: Overview, Benefits and Sample Workouts
- Full-Body Workout Plan – Design Your Own + Sample Workouts
- Ectomorph Workout: The Skinny Guy’s Training Guide
- How to Get Bigger Thighs: The Ultimate Leg Workout
- Arnold Schwarzenegger Volume Workout Routines
- How to Build a V-Taper – Training Guide and Nutrition Tips
- Gym Workout for Beginners to Lose Weight
- 7-Day Workout Plan to Smash Through Training Plateaus
- 10 Best Long Head Biceps Exercises for Bigger Arms and A Higher Peak
- The 10 Best Dumbbell Chest Exercises You Can Do Without a Bench
- Speed Training Plan: How to Run Faster
- Calisthenics Back Workout for Size and Strength
- Mace Workouts for Beginners
- Booty Band Workout: Build Your Best Lower Body EVER!
- Full-Body Vs. Split Workouts: How to Choose
- The 12 Best Bodyweight Shoulder Exercises + Workout
- AMRAP Workout Guide: Definition, Benefits, Drawbacks, Example Workouts, and Tips
- Jump Rope: The Ultimate Guide
- The 18 Best Dumbbell Back Exercises and Workouts
- The 15 Best Back Exercises at Home + Workout
- Build Muscle Strength and Mass with The One Lift A Day (OLAD) Workout
- Bro Split: The Ultimate Guide
- The Best 3-Day Workout Split Routine
- Time Under Tension – Does it Matter or Just a Myth?
- The Best 5-Day Dumbbell Workout Split
- Burn Fat and Build Muscle with Our Top 10 Tabata Workouts
- Home Workouts: The 10 Best Barbell Back Exercises + Workout
- Washboard Abs: The Ultimate Guide
- How to Build Bigger Shoulders: Overhead Press Hypertrophy Guide
- The Best 5-Day Workout Split Routine
- Front Squat Hypertrophy Guide – Build Bigger Legs
- Layne Norton’s PHAT Workout for Size and Strength
- The One Kettlebell Workout
- Old School Muscle: The Frank Zane Growth Program
- The 12 Best Squat Variations for Hypertrophy and Strength
- The 10 Best Combo Exercises for More Efficient Workouts
- Build Muscles in Minutes With High Intensity Training (HIT)
- Solitary Fitness: The 10 Best Prison Workouts
- 10 Best EMOM Workouts to Burn Fat and Get Fit
- The 12 Best Assault Bike Workouts
- Can You Do Squats and Deadlifts on The Same Day?
- Build Muscle Fast: The BEST Full-Body Dumbbell Home Workout
- 10 Workout Hacks for More Productive Training
- 7 Powerful Lower Body Strength Routines
- 13 Ways to Avoid Hip Pain in The Gym
- Calisthenics Training: A Beginner’s Guide
- Fun and Effective Metcon Exercises and Workouts for Big Guys
- The 25 Best Joe Weider Training Principles and Methods
- 10 Best Short Head Biceps Exercises For Bigger Upper Arms
- Get More From Your Workouts with Supersets: The Ultimate Guide
- Build Muscle Faster with Drop Sets: The Ultimate Guide
- Sculpt The Perfect Six-Pack with The Best 30-Minute Outdoor Ab Workout
- How to Train to Survive the Zombie Apocalypse!
- The 12 Best Strength Training Exercises for Runners
- Build Your Program: How to Design the Perfect Training Plan
- How to Increase Strength: Your Guide to Getting Strong
- Get Fighting Fit with This MMA-Inspired Workout Plan
- Reverse Pyramid Training Guide: Build Muscle and Strength
- 10 Ways to Make Any Exercise More Effective
- Get BIG With Our Ultimate Bulking Workout Plan
- A Head by Head Guide to Deltoid Training
- The Best Exercises To Bring Up Your Teardrop Quad Muscle
- The Best Lateral Head Triceps Exercises for Bigger Arms
- 10 Best Leg Press Alternatives
- Three Killer Leg Workouts for Muscle Growth
- Build Muscle and Strength with Dynamic Tension
- The 3 Best Exercises For Each Muscle Group
- Barbell, Dumbbell, and Kettlebell Complexes to Get Ripped Fast
- The 13 Best Methods For Increasing Training Intensity
- The Old School 20-Rep Squat Routine for Size and Strength
- How To Build Muscle And Strength With A Sled
- Eight of the Best Workout Games
- The 12 Best Workout Splits
- The Best Hip Extension Exercises
- 5 New Hypertrophy Workouts for Packing on Muscle Mass
- Leg Press Exercise Guide – Muscles Worked, How-To, Benefits, Tips And Variations
- Reverse Curls Guide – Muscles Worked, How-To, Benefits, Tips And Variations
- Lower Chest Workouts and Exercises for a Sculpted Chest
- Suitcase Deadlift Guide: Muscles Worked, How-To, Benefits, Variations, And Mistakes
- The Ultimate Push-Pull-Legs Workout Guide
- Split Squat Exercise Guide: How-To, Muscles Worked, Variations, and Benefits
- The Best Compound Exercises
- Body Saw Exercise Guide: Muscles Worked, How-To, Benefits, Variations, And Tips
- Top 7 Lats Exercises For Building Bigger and Stronger Lats
- 10 Home Workouts You Can Do With Single Dumbbell Or Kettlebell
- 9 Weeks to a Bigger Deadlift Program
- Zottman Curl Guide – Muscles Worked, How-To, Benefits, Tips And Variations
- Guillotine Press Guide – Muscles Worked, How-To, Benefits, Tips And Variations
- Best Dumbbell Workout To Build Muscle at Home
- The 7 BEST Single Dumbbell Workouts
- Bodyweight Skull Crushers Guide: Anatomy, How-To, Variations and FAQs
- The Best Six-Pack Abs Workout You Can Do At Home
- The Best At-Home Dumbbell Shoulder Workout
- How To Do Inverted Rows At Home – Strong Back and Bigger Biceps
- Equipment-Free Full-Body HIIT Home Workout
- The 5 Best At-Home Workout Plans
- The Best Chest Exercises You Can Do At Home
- The 5 Best Unilateral Leg Exercises
- The Complete Stiff-Leg Deadlift Guide: How-To, Benefits & Variations
- T-Bar Row Exercise Guide: Muscles Worked, How-To, Benefits, Variations & Mistakes
- Kettlebell Deadlift Guide: Muscles Worked, How-To, Variations And Benefits
- 10 Best Chest Exercises For Building Bigger Pecs
- Best TRX Back Exercises For a Thick Rock-Solid Back
- Best Quad Exercises: Top 10 Quad Exercises of All Time
- Best Trap Exercises – Build Towering Trapezius
- Best Forearm Exercises
- Best Old-School Calf Workouts & Exercises
- Best Old-School Triceps Workouts
- Best Old-School Back Workouts
- How To Do Russian Twists And Five Exercises That May Be Better
- 10 Best Back Exercises for Building Muscle Strength and Size
- Deficit Deadlifts – Benefits, Correct Technique, Mistakes To Avoid, And Alternatives
- Dumbbell Bench Press Guide: Benefits, Performance, and Variations
- The 7 Best Grip Variations For Bodybuilding
- Guide To The Close Grip Bench Press For Bigger, Stronger Triceps
- 5 Exercises That Are Better Than The Chest Press Machine
- The 12 Best Biceps Exercises
- 7 Deadlift Alternatives – When Deadlifts Aren’t An Option
- Regular Squats vs. Box Squats – Which Is Best For Building Powerful Legs?
- Do Straight Arm Pulldowns For Wider, More Powerful Lats
- How to Sculpt an Adonis Belt
- How Deep Should You Squat?
- The Best Workouts For Bigger, Stronger Back
- Build Bigger Legs With This Brutal Lower Body Workout
- The 8 Best Lat Exercises For A Bigger, Stronger Back
- The Complete Guide To Bulgarian Split Squats
Exercise Guides
- Chest to Bar Pull-Ups – Muscles Worked, How-To, Benefits, and Alternatives
- Heel Touches – Muscles Worked, How-To, Benefits, and Alternatives
- Mason Twist – Muscles Worked, How-To, Benefits, and Alternatives
- Dumbbell Around the World Exercise: Muscles Worked, How-To, Benefits, and Alternatives
- Machine Triceps Extension – Muscles Worked, How-To, Benefits, and Alternatives
- Cable Rear Delt Fly – Muscles Worked, How-To, Benefits, and Alternatives
- Standing Cable Pullover – Muscles Worked, How-To, Benefits, and Alternatives
- Kettlebell Hammer Curl – Muscles Worked, How-To, Benefits, and Alternatives
- Seated Hammer Curl – Muscles Worked, How-To, Benefits, and Alternatives
- Bayesian Curl – Muscles Worked, How-To, Benefits, and Alternatives
- Strict Curl – Muscles Worked, How-To, Benefits, and Alternatives
- Plank Knee to Elbow – Muscles Worked, How-To, Benefits, and Alternatives
- Floor Wipers Guide – Muscles Worked, How-To, Benefits, and Alternatives
- Press-Up Vs. Push-Up – What’s the Difference?
- The Best Russian Twist Alternatives for a Rock-Hard Core
- Plate Curls – Muscles Worked, How-To, Benefits, and Alternatives
- The Best Barbell Curl Alternatives for Bigger, Stronger Biceps
- The 13 Best EZ Bar Curl Alternatives for Massive Biceps
- The 15 Best Spider Curl Alternatives for Bigger, Stronger Biceps
- Dumbbell Rear Delt Row – Muscles Worked, How-To, Benefits, and Alternatives
- Side Jackknife – Muscles Worked, How-To, Benefits, and Alternatives
- The Larsen Press – Muscles Worked, How-To, Benefits, and Alternatives
- Pronated Pulldown – Muscles Worked, How-To, Benefits, and Alternatives
- In and Outs – Muscles Worked, How-To, Benefits, and Alternatives
- Knee Tucks – Muscles Worked, How-To, Benefits, and Alternatives
- Inverted Row Alternatives for a Broader, More Muscular Back
- Walkouts Exercise – Muscles Worked, How-To, Benefits, and Alternatives
- 12 Hanging Knee Raise Alternatives for Rock Hard Abs
- The 10 Best Cable Crunch Alternatives for Stronger, More Defined Abs
- Oblique Crunches – Muscles Worked, How-To, Benefits, and Alternatives
- Hollow Hold – Muscles Worked, How-To, Benefits, and Alternatives
- Butt Ups Exercise – Muscles Worked, How-To, Benefits, and Alternatives
- Knuckle Push-Ups: Muscles Worked, How-To, Benefits, and Drawbacks
- Dead Hangs: Muscles Worked, How-To, Benefits, and Variations
Shoulders
- Devil Press – Muscles Worked, How-To, Benefits, and Alternatives
- Incline Bench Cable Row – Muscles Worked, How-To, Benefits, and Alternatives
- How To Do Wall Push-Ups – Muscles Worked, Benefits, and Alternatives
- Ring Dips – Muscles Worked, How-To, Benefits, and Alternatives
- Bradford Press – Muscles Worked, How-To, Benefits, and Alternatives
- Butterfly Pull-Ups – Muscles Worked, How-To, Benefits, and Alternatives
- Reverse Fly Alternatives for Massive Rear Deltoids
- Seated Military Press – Muscles Worked, How-To, Benefits, and Alternatives
- Sizzling Cable Lateral Raise Alternatives for Wider, Sculpted Shoulders
- Cable Y Raise – Muscles Worked, How-To, Benefits, and Alternatives
- Diamond Push-Ups – Muscles Worked, How-To, Benefits, and Alternatives
- Viking Press – Muscles Worked, How-To, Benefits, and Alternatives
- The Best Pec Deck Alternatives for an Awesome Chest
- Sumo Deadlift High Pull – Muscles Worked, How-To, Benefits, and Alternatives
- Kettlebell Swings – Muscles Worked, How-To, Benefits, and Alternatives
- Cuban Press – Muscles Worked, How-To, Benefits, and Alternatives
- Renegade Rows – Muscles Worked, How-To, Benefits, and Alternatives
Nutrition Tips
- Dirty Bulk vs. Clean Bulk – What’s the Difference, and Which is Best?
- How Much Weight Can I Lose in Four Months?
- Fix Your Diet Forever in Six Weeks!
- Nutrition: Is Bone Marrow Good for Bodybuilding?
- What to Eat Before Early Morning Workout
- Best Ways to Increase Testosterone Naturally
- Help! I’ve Gained 10 Pounds in A Week
- Best Pre-Workout Meal – What to Eat Before Training
- Weight Management 101: How to Calculate Macros
- Weight Loss Challenge: How to Lose 30 Pounds in A Month
- Ripped: How to Get Down to 10% Body Fat
- 3,000 Calorie Meal Plan for Muscle Building
- 10 Weird Ways to Speed Up Fat Loss
- Nine Foods That Every Bodybuilder Needs to Eat
- The Top 20 Simple Weight Loss Tips
- 7 Ways to Stop Cheat Meals Ruining Your Diet
- Turkey Vs. Chicken: Which Is Healthier – Chicken or Turkey?
- Bodybuilding Without Supplements
- Why Am I Gaining Weight? Common Causes Of Unexpected Weight Gain
- Protein Shakes: Before or After a Workout?
- Reverse Dieting: How-to, Benefits, Drawbacks and More
- Workout Nutrition: Old School Bodybuilding Diet
- The Metabolic Confusion Diet: Is It the Right Diet for You?
- How to Lose Weight Without Dieting – And Keep it Off!
- How To Say Goodbye To Loose Skin After Weight Loss
- How To Get Rid Of Lower Belly Fat
Ketogenic Diet
Tools
- AMC (Actual Metabolic Rate) Calculator
- Sitting vs. Standing Calories Burned Calculator
- The Ponderal Index (PI) Calculator: Height vs. Weight
- Waist to Height Ratio Calculator
- Total Body Water (TBW) Calculator
- Shoulder to Waist Ratio Calculator – The V-Taper Math
- BMI Chart for Men and Women: Learn If Your Weight is Healthy
- 6 Minute Walk Test (6MWT) Calculator
- AMR (Active Metabolic Rate) Calculator
- BMR Calculator: Find Your Basal Metabolic Rate
- Average Biceps Size: How Do You Measure Up?
Muscle Science
Supplements
- Supplement Guide: Should You Cycle Creatine?
- Does Pre-Workout Make You Gain Weight?
- EAAs VS. BCAAs – What’s the Difference and Why it Matters
- The 10 Most Important Supplements for Men Who Lift
- Whey Vs. Beef Protein – Which is Best?
- Why Does Pre-Workout Make You Itch?
- Creatine Monohydrate Vs. HCL: What’s the Difference?
- Is Creatine Bad for You?
- ZMA Supplements: Benefits, Dosage, and Side Effects
- Glutamine Guide: Benefits, Dosage, and When To Supplement
- How Long Does Pre-Workout Last?
OP-ED
- How to Weigh Yourself Without A Scale
- How Long Does It Take to Get Shredded?
- The Top 15 Signs You’re A Real Bodybuilder
- HGH Bubble Gut: Abdominal Distension in Bodybuilders
- The Gym-Goer’s Guide To The Coronavirus Outbreak
Muscle-Building
- Muscle Atrophy – Causes and How to Avoid
- Body Recomposition – How to Lose Fat and Gain Muscle
- Anabolic Vs. Catabolic Metabolism – Definitions and How They Affect You
- Why Am I Not Gaining Weight? Common Weight Gain Problems Revealed
- The Anabolic Window – Training Truth or Fitness Myth
Nutrition
- How to Cut After Bulking: A Step by Step Guide
- How Long Does It Take to Get a Flat Stomach?
- Leangains Diet: Is This Diet And Exercise Plan Right For You?
Weightlifting Program
- The Strength Sports Training Program
- The Best Power Exercises That Aren’t Olympic Lifts
- Olympic Weightlifting Guide and Beginner’s Program
Programs
Weightlifting
Strongman
Latest
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