28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Healthy Eating
Build Muscle
Arm Exercises
Over The Top - Cable Overhead Triceps Extensions
A simple tweak to an old standby can get your triceps growing again.
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Leg Exercises
Standing Calf Raise
Get diamond calves and massive traps with the same machine.
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Build Muscle
Stack of the Month: Muscle-Gain Bars
Satisfy your sweet tooth while building muscle.
Read article![No BS for Greater Training Gains: Episode 3 [VIDEO]](https://i0.wp.com/www.muscleandfitness.com/wp-content/uploads/2012/12/NoBSEpisode3.jpg?quality=86&strip=all)
Athlete/Celebrity Workouts
No BS: Episode 3
Pauline Nordin talks arms, and teams up with fitness model Greg Plitt.
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Arm Exercises
The Ultimate Forearm Routine
Three weeks to bowling-pin-size development in your forearms.
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Shoulder Exercises
Shoulder Rehab 101
Use these techniques to maintain and restore shoulder health, function and stability.
Read article![Hit Your Legs Hard [VIDEO]](https://i0.wp.com/www.muscleandfitness.com/wp-content/uploads/2012/12/Legs1.jpg?quality=86&strip=all)
Leg Exercises
Hit Your Legs Hard
Get a leg up on your lower body development with this intense workout.
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Chest Exercises
How to: Reverse-Grip Bench Press
Add mass to your chest and arms with this overlooked exercise.
Read article![No BS for Greater Training Gains: Episode 2 [VIDEO]](https://i0.wp.com/www.muscleandfitness.com/wp-content/uploads/2012/12/NOBS0.jpg?quality=86&strip=all)
Arm Exercises
No BS: Episode 2 [VIDEO]
Pauline Nordin shares some of her favorite muscle strengthening exercises.
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