Chris Gronkowski warming up with rope ladder

How to Warm Up Like the Pros: Gronkowski’s Guide to Pre-Workouts

 Before launching into a full workout, most people know that you should perform some basic stretches. Unfortunately, even though this is pretty common knowledge, many people decide to skip the warming-up stage for a variety of reasons—on a time crunch, doesn’t feel necessary or unaware of the benefits. For professional …

3 day a week workout routine

The 3 Day a Week Workout Routine For Lean Mass

You can achieve some pretty amazing things with just 3 days a week in the gym. We’ve tailored our own 3 day a week workout routine to help you pack on lean muscles and lose fat. This program involves a handful of core exercises which will form the basis of …

4 day workout routine

Design Your Own 4 Day Fat Burning Workout Routine

Don’t have time every single day to go to the gym? You don’t have to. You can create your own training schedule with just 4 days a week and still see results. Follow these 6 easy steps to designing your own four day mega fat burning workout. Step One: Compound the …

Rear Delts Workout and Training Guide

The Ultimate Rear Delt Training Guide

The rear delts are like the black sheep of the shoulder muscles. They just don’t get the love that is piled onto the front and side delts. Walk into any gym and you’ll see guys pressing for the front delts and doing side laterals to bring out their lateral heads. …

quad workouts

Quad Workouts that Actually Work

Training the quads is probably the most challenging thing you’ll ever do in the gym. It takes more effort, is more painful and demands more mental intensity than working any other body part. Unless you are following a targeted, quad-specific program, however, you can end up wasting a lot of …

The Best Workout to Reveal Killer Upper Abs

The Best Workout to Reveal Killer Upper Abs

Possessing a set of well defined, fat-free abdominals is the true mark of fitness, regardless of what gender you happen to be. For many, though, actually achieving a six pack seems as elusive as winning the lottery. But it doesn’t have to be. In this article, we’re going to lay …

4 Key Strategies to Get Stronger, NOT Bigger

4 Key Strategies to Get Stronger, NOT Bigger

Are you a person who wants to improve your strength without putting on muscular bodyweight? If so, you’re not alone. Whether it’s an athlete who needs to maintain a weight class, a woman who doesn’t want to get bulky or a guy who’s happy with his current muscle to weight …