Daniel Richter 
Your front delts, or anterior deltoids, is the front part of your shoulder muscle. It originates on your clavicle, inserts on your humerus (upper arm bone), and aids your chest muscles in flexing and internally rotating your shoulder. In this article, you will learn about front delt muscle anatomy, what some effective front delt exercises … Read more
German Volume Training is an old-school training program popularized by strength coach Charles Poliquin. The weightlifters he trained reportedly used this program in the off-season to bulk up and add a lot of muscle mass fast. While the primary aim of this program is to build muscle, you can expect to gain strength as well. … Read more
Looking for a chest and tricep workout that will both make your upper body grow and increase your raw pressing strength? Look no further. In this article, I outline a workout routine that hits all your chest and triceps muscle fibers and sets you up for large gains in strength. Here’s what we’re going to … Read more
To pull big weights, you need big muscles. That’s the idea behind our new training program for the deadlift: Deadlift Builder. As the name implies, this program is meant to build the foundation of your deadlift by: Increasing the muscle mass of your entire deadlift musculature. Strengthening key parts of the deadlift using variations. The … Read more
How many exercises should you do per muscle group for it to grow as fast as possible? That depends on the muscle. Some muscles, like your biceps, can probably be trained optimally with only a single exercise. Others, like your pecs or quads, require several exercises in order for you to stimulate all muscle fibers. … Read more
As soon as you’re setting down the weights after your first set in the gym, your muscles starts sending signals for growth. And an hour or two later, when you are done with your workout, the process of building new muscle protein is already in full swing. But how fast can you really build muscle? … Read more
Your biceps are one of the most visually striking muscles, and has been an icon of bodybuilding for decades. Few muscles garner more training attention than these, and given how they are always visible when you are in short sleeves, that is understandable. A pair of well-developed biceps are hard to ignore, given how they … Read more
The incline bench press and the flat bench press are both great exercises for building your chest and shoulder muscles. While they train the same major muscle groups, there are still some differences. In this article, I break down five of the biggest differences between the incline bench press compared to the classic flat bench … Read more
Which is better for building muscle and strength: the trap bar deadlift or the traditional barbell deadlift? And if you only train trap bar deadlifts – are you missing out? While the two exercises and the muscles they work are similar, there are still some differences. In this post, I’ll go over thirteen benefits of … Read more
Key Points: A new meta-analysis compared strength training with stretching and found that both increased flexibility and range of motion to a similar extent. By training all your major muscle groups and joints through a long range of motion, you don’t only get better gains in muscle mass and strength, but you also improve your … Read more