David J. Washington

If you are new to the muscle-building game, or if you have been trying unsuccessfully to gain mass for a long time, you might be confused by all of the training information available online and in books and magazines. Most bodybuilding magazines and internet publications advise everyone to do some...

While it is true that you can achieve amazing muscle-building results on abbreviated training programs, most top bodybuilders and strength athletes find it necessary to dedicate a good portion of their time to the gym to see the best results possible. Making progress in weight and reps on your exercises...

With the popularity of full body weight lifting routines for beginners and body part split plans for more advanced bodybuilders, the time-tested upper body / lower body regimen often gets neglected. This is unfortunate because lifters of all backgrounds and experience levels have long used this kind of routine to...

If you have spent much time trying to put on muscle mass, you have probably figured out that you need a very large quantity of protein to make significant muscular gains. Bodybuilders and their nutritionists tend to recommend an intake of anywhere from one to two grams per pound of...

In the past few years, many strength coaches, trainers, and self-proclaimed "experts" have been telling lifters to avoid training to failure at all costs. What was once a common-sense weight training method for bodybuilders everywhere is now heralded as the fast track to poor results, fatigue, and injury. Proponents of...

When you look at all you can do with the free weights, benches, racks, pulley systems, and machines in even an average gym, you will find an almost endless number of weight lifting exercises to perform. However, not all movements are created equal. While some of the fancy exercises with...

If you have been trying to gain muscle for any length of time, you have probably figured out that training is only half of the equation. To gain quality muscular weight, you must take in more calories than you burn, with a significant portion of them coming from protein. This...

After the squat, the deadlift is the most effective movement that you can do in the gym. Epitomizing the term "compound movement," it uses nearly every muscle in your entire body, from your traps all the way down to your calves. Bodybuilders, competitive lifters, and many other athletes have long...

If you look at the way many top bodybuilders, strength athletes, and Olympians train, you might get the idea that you have to spend long hours in the gym nearly every day of the week to make appreciable muscle gains. Fortunately for those of you who want to build muscle...

Though many weight lifters often focus on building their chests and arms, one of the most standout muscle groups is the shoulders. A full, rounded set of shoulders can give a thick, powerful, and strong look to any physique. Given the difficulty of many deltoid exercises, this body part can...