Routine for Strength and Hypertrophy By Phil D’Amato – Weekly Plan

Routine for Strength

The objective of this routine is strength and hypertrophy. Plain and simple. Follow it, eat right, don’t take supplements, and get large. Monday: Back/Chest/Abs Tuesday: Hamstrings/Erectors Wednesday: Off Thursday: Triceps/Delts/Biceps/Abs Friday: Squat/Deadlift Saturday: Off Sunday: Off The formula – sets x reps @ tempo w/ rest. 4 x 7 @ 3120 w/ 120 is 4 … Read more

Wrist Problems and Forearm Stability – What You Should Know

Got wrist problems? Is bench pressing painful in the wrist area during the workout, and for days afterward? Are bicep and triceps training moves causing you cramps behind and above the hand and on the outer and inner wrist because your wrist connective joints are rather thin and stringy? Try doing priority barbell wrist curls, … Read more

A Jealously Guarded Secret Of Bodybuilding Success!

I’m going to finally reveal the secret to bodybuilding success! You’ve been so patient, dear reader, but you’ve suspected all these months that there were secrets to losing fat and gaining muscle that I was keeping from you. Well to be quite honest there are several secrets to bodybuilding success. This week I’m going to … Read more

Sick of Your Gym? – Tips for Gym Heaven

The more I read and travel the more I find the same issue coming up time and time again. I hear it from fellow powerlifters and get a ton of questions on how to deal with it. Though I train at Westside, my traveling and busy schedule still allows me to experience this first hand. … Read more

Remembering Muscle Beach – Where Hard Bodies Began

During these early years on the Beach, our band of eager athletes spent weekends and the long days of summer working out and honing our skills in the cool breezes of the Pacific. Those I shared the sand within the mid-to-late-thirties were the true founders of Muscle Beach, the people who established its reputation and … Read more

2003 Ironman Pro Invitational Results

Chris Cormier decided at the last minute to pull out of the show, with a dominant Jay Cutler taking it. However, second place went to Melvin Anthony, who took it over Flex Wheeler. Troy Alves came out of nowhere to place 4th. Aaron Baker’s comeback was also quite nice to see. Here are the scorecard … Read more

Bench Wars! Battle Tactics – How to Win?

The Onslaught Part One The dawning of the 20th Century on mankind radiated a relatively new rejuvenating recreation as the methodically repressive ‘Industrial Age’ made work easier for the average person. A new concept of body fitness came into being because many felt the human structure and it’s health unpreserved would dissipate.  The new concept was … Read more

Seven Benching Sins – Workout Tips

“What’s your bench?” Is the most commonly asked question in the gym. It sort of determines whether you’re a “macho man” or a “little man”. Who wouldn’t want to bench 405 for reps? I know I would. What confuses guys is how to increase it. I’ve talked to guys over the internet about increasing their … Read more

Drug-Free Supplementation Breakthrough – Build Muscle on Your Own!

I recently interviewed Bryan Kernan, author of “Supplement Secrets Revealed”. This manual is getting rave reviews, many are calling it the most important and revolutionary book ever written on the topic of bodybuilding supplements. I feel that you will find Bryan’s knowledge extremely helpful in achieving your drug-free bodybuilding goals. Paul: Tell us a little … Read more

Self-Imposed Bodybuilding Limitations – Bodybuilding Success

The longer I’m around the iron game the more I realize that your attitude, expectations, and thought habits are the most important aspects of bodybuilding success. Everybody seems to have certain mental stumbling blocks.  “I can’t do anymore than 255 on the bench no matter how hard I try!”  Or… “My arms will never grow … Read more