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- Skip Bench Day and Build a Bigger Chest with These 5 Moves
Skip Bench Day and Build a Bigger Chest with These 5 Moves
Plus, Martin Fitzwater pulls back the curtain on his steroid cycle and Charles Glass lays down the law on the best rep ranges for growth and fat loss.
If your pecs aren’t popping, it’s time to shake up your training. While the bench press is a staple, it’s not the only way to build an impressive chest. This lineup of five exercises—featuring machine presses, fly variations, and dips—targets your pecs from multiple angles for maximum growth. Whether you're plateauing or just looking for fresh muscle-building tools, these moves will give your chest the transformation it needs. [Here’s what to add to your routine.]
The Mountain nearly got crushed. Hafthor Bjornsson, the 2018 World’s Strongest Man, narrowly avoided a serious injury when 440 pounds slipped from his grip and crashed onto his back. The Icelandic powerhouse was attempting a challenging movement during training when the weight went rogue. Fortunately, he walked away unscathed—just another day in the life of a strongman legend. [Watch the close call here.]
In an industry where most athletes keep their cycles under wraps, Martin Fitzwater is an open book. The rising bodybuilding star just revealed his full steroid protocol, breaking down dosages, compounds, and his reasoning behind each choice. Transparency in bodybuilding is rare, but Fitzwater’s approach offers insight into the extreme measures taken at the sport’s highest level. [See what he’s running this season.]
What if the secret to elite recovery wasn’t in a lab but on the dinner plates of ancient warriors? This deep dive into historical nutrition explores how time-tested foods like fermented dairy, honey, and organ meats can help modern athletes recover faster. Whether you’re looking for an edge or just want to ditch processed shakes, these old-school strategies might be the key. [Check out the game-changing foods.]
If Hany Rambod speaks, bodybuilders listen. The renowned coach just broke down Classic Physique star Ramon Queiroz’s strengths and weaknesses, offering expert critiques on his shape, symmetry, and muscle density. More importantly, Rambod provided key training recommendations to take Queiroz’s physique to the next level. [See what advice the 20-time Olympia-winning coach gave him.]
Fat loss is simple but not easy, and Dana Linn Bailey is here to make it easier. The bodybuilding icon and former Ms. Physique Olympia shared her top five weight loss tips, covering everything from diet hacks to mindset shifts. If you’re tired of spinning your wheels, these expert-backed strategies could be the key to finally seeing results. [Here’s what she recommends.]
Reps matter more than you think. Legendary bodybuilding coach Charles Glass just broke down the ideal rep ranges for maximizing muscle growth and shedding fat. Spoiler: It’s not just about going heavy or doing endless high reps. Whether you’re chasing mass or definition, Glass’s advice can help you train smarter. [Find out what works best for your goals.]
Sam Sulek’s NPC debut was a win, but is he ready for the next level? Veteran bodybuilding coach Chris Aceto isn’t so sure. In a recent discussion, Aceto analyzed Sulek’s physique and competition chances, questioning whether he has what it takes to earn his pro card at the Arnold Amateur. [See why Aceto thinks the odds aren’t in Sulek’s favor.]
A three-day push/pull/legs split is a classic, but does it deliver? After four weeks of dedicated training, this firsthand account breaks down the unexpected gains, recovery challenges, and whether it’s truly the best approach for building muscle. The results might make you rethink your own workout structure. [See what happened after a month of PPL.]
Mark Wahlberg is famous for his insane work ethic, but what does he actually eat to stay shredded? Fitness expert Jeff Cavaliere analyzed Wahlberg’s diet, breaking down the macronutrient balance, meal timing, and whether it’s sustainable for the average person. If you’ve ever wondered how celebrities maintain year-round leanness, this is a deep dive worth checking out. [See if Wahlberg’s diet is right for you.]
Can Derek Lunsford take on the best and win? According to former Mr. Olympia Samir Bannout, the answer is a resounding yes. Bannout believes Lunsford has the physique to beat anyone right now, while also weighing in on Samson Dauda’s potential and mentality heading into the Arnold Classic. [Here’s why Lunsford could be unstoppable.]
Samson Dauda has a clear path to Arnold Classic gold, at least according to Bob Cicherillo. The veteran bodybuilding commentator broke down Dauda’s chances, strengths, and the adjustments he needs to make. He also had a bold take on Nick Walker’s Olympia chances—saying the fan-favorite won’t win. [Check out Cicherillo’s hot takes.]
Are you an ectomorph, mesomorph, or endomorph? Your body type influences everything from muscle-building potential to fat storage, and knowing yours can help you train and diet more effectively. This quiz breaks it down in just a few questions, helping you tailor your fitness strategy to your genetics. [Find out your body type here.]
Advanced Recovery Tip of the Day: Inverted Decompression Therapy
Gravity’s been compressing your spine all day—maybe it’s time to flip the script. Inverted decompression therapy, aka hanging upside down like Batman, can help stretch out your spine, relieve pressure on discs, and even improve circulation. Whether you use gravity boots, an inversion table, or just dangle from a pull-up bar, a few minutes of hanging can work wonders for back pain and recovery. Just ease into it—going full Dracula too fast might leave you dizzier than a post-leg-day squat session.
The Strength Bulletin
A new study confirms that lifting weights and cardio are equally effective at cutting body fat—so whether you're pumping iron or pounding the pavement, you're on the right track. [Read more here.]
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