Training hard is one thing, but bodybuilding is a totally different ball game. Bodybuilding is a sport based on aesthetics alone, so symmetry and perfect proportions are what bodybuilders need to achieve. M&F’s Zack Zeigler takes on some upper-body work designed to get the shoulders, back, and biceps pumped with Flex Cabral and Prince Brathwaite of Trooper Fitness on this week’s episode of Zero Boundaries.

The focus of the workout is time under tension, or the amount of time that the muscles are engaged in the exercise, and supersetting is the star of the show. Working the same muscle using back-to-back exercises without rest keeps the muscle under tension for longer while hitting it from multiple angles. That fatigued, burning feeling in your muscle after powering through a difficult superset—that’s what bodybuilders strive for every set because that’s the first sign of size and strength gains to come.

First, Brathwaite has Zeigler superset skull-crushers and presses. The amateur bodybuilding champ suggested that Zeigler change the angle of his skull-crushers to maximize TUT. The second superset was Arnold press and high-pull, a combination that would leave anyone’s shoulders exhausted. Finally, Zeigler crushed some weighted pullups and biceps curl 21s—seven reps from the bottom of the curl up to the 90° angle, followed by seven reps from 90° to the top of the bicep curl, and, finally, seven full range of motion bicep curls. Weighted pullups are difficult on their own, and 21s are a brutal biceps finisher, so it took some grit to get through the end of the shoulder-focused workout. With Cabral’s coaching, Zeigler made it through with good form.

When pushing through a taxing bodybuilding workout, keep these tips in mind to make the most of your training:

  • Focus on time under tension to exhaust the muscle.
  • Have a trainer spot you to help you safely pump out your last few reps.
  • Get into the right mindset to push your body through the pain.

Zero Boundaries Episode 4: Bodybuilding

You can make your own upper body gains by incorporating these three supersets from Coach Prince and Coach Flex into your next workout.


Complete 4-7 sets of 10-12 reps of each moves. Complete A and B exercises without resting in between and rest 1-2 minutes after each set:

  • 1A: Skull crushers
  • 1B: Chest press
  • 2A: Arnold press
  • 2B: High pull
  • 3A: Weighted pullup
  • 3B: Bicep curl 21s


Body fortress bodybuilding stack

To grow bodybuilder muscles, you need to feed them constantly by stacking supps designed to help you put on size with others that allow you to hit the weights day after day. Start with a pre-workout such as Body Fortress NOS Blast to help you get the most out of your time in the gym by providing enhanced focus, increased strength, and explosive energy to your training. Add on Super Advanced Creatine before and/or after your workout to maximize gains and promote muscle growth and recovery. Nourish your muscles with Super Advanced Isolate Protein with slow-, medium- and fast-acting proteins to build lean muscle and power your gains with Super Mass Gainer, formulated with over 1,000 calories and 40g of protein per six scoops to supply the caloric surplus and nutrients to facilitate muscle growth.*

Editor’s Tips:

To continue working on size and strength gains, try our ultimate plan to Gain 10 Pounds of Muscle in Four Weeks, or focus on getting “biceps as big as mountains,” as Coach Flex says, and try these Seven Curls for Bigger Biceps. And don’t forget the importance of diet when looking to develop a bodybuilding physique; check out our suggestions for 15 Cheap Muscle Building Foods.



*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.