Try out this very effective program for hypertrophy that’s ideal for beginners and intermediates alike. All you’ve got to do is train four days per week using this three-day split: push, pull, and legs.

Not all online trainers are bad. Many members of team elitefts have been in this line of work for decades, training people long before social media even existed. Here’s what to look for.

Team elitefts did more than just compete this year at the Arnold. Everything we did is compiled here in one super-sized article.

It’s not always about who can diet the hardest; it’s about who can diet the smartest.

Direct from the minds of aspiring physique athletes, these questions zero in on common (yet complicated) dieting dilemmas.

When fitness was nothing more than an afterthought of the culture, this pro skateboarder created his own approach and looked to strength and conditioning to forge a new path.

This routine divides training into push, pull, and leg sessions for maximal muscular growth and optimal time efficiency.

These are the two greatest lies you keep telling yourself.

I grill Ken Skip Hill, debrief Agent X, and de-shell Shelby Starnes to find the optimal diet plan after a bodybuilding show.

Band Assisted Pull-Ups

Results from a weekend of most musculars and quarter-turns.

Shelby Starnes demonstrates how to perform banded hyper-extensions.

We have to give this author a high-five.

On a visit to train with Traci Tate, we talked to Jennifer Cordovez about her figure athlete quest.

No matter what your goals are, you must eat to suit them.

Any life you live will require sacrifices, and no one is better than anyone else for making health a top priority.

Shelby Starnes - The Healthy Bodybuilder& Powerlifter. Book Review and Excerpt on how to protect your liver.

Screech, from Saved By the Bell, is a prime example of someone who has a crazy, fast metabolism.

What is your value?

Things are basically the same.

Inspiration can come in many forms—even just through words.

The team weighs in on what they think is best for building strength.

If you are hurting for both time and equipment, learning to adapt and make the most of your training program is paramount.

In early January 2010, the decision to prepare for a figure show came forth… and Sheena Leedham accepted the challenge.

The sixth episode of the Iron Subculture Podcast features JL Holdsworth, John Meadows, Shelby Starnes, Mick Manley, Marshall Johnson, Julia Ladewski and more…

I don’t try to spread it out, most supplements/vitamins are taken with my first meal of the day or my last meal of the day.

With Dizenzo’s permission, we plopped him down on the virtual therapist’s couch and did a tag-team psychoanalysis on some of the mental struggles he is going through with his fat loss diet.

“What can I do to improve, so the judges have no choice but to place me in first next time?”

It’s universally agreed that there are many ways to skin a cat in regards to preparing for a physique show.

Sometimes NOT getting what we want is actually what we need.

Ask anyone on the street what a calorie is and most will know at least something.

The two-man stud-builder squad continues to transform the worthy.

Only time and effort will tell what my potential holds.

I am currently in week 19 of a fat loss diet with Shelby Starnes.

We all have the ability to eat healthy when we have access to our kitchen stocked with various healthy foods, food scales, measuring cups, and everything else we need to make healthy choices; things get very difficult when we have to travel for social reasons or work obligations.

Want to be the next stud? Read the bottom of the article.

I lost 4 pounds and can already notice a significant difference in my appearance.

Training has been awesome. Honestly I wouldn’t be surprised if I got stronger and/or gained muscle in the first 3 training sessions.

I posted this a while back, but I figured I’d post it again as we move into the new year.

I realize that most powerlifters hit the big movements first in their workouts, but they usually don’t do them for high reps to failure.

I think you guys are really going to like this one.

I’ve been asked several times to document how I dieted down for this last (and hopefully last) transformation.

Here’s a good meal plan to ensure adequate energy and hydration for a powerlifting meet.

As Jim Wendler would say, get “north of vag” and stay there. Seriously, anybody can do this.

After serving four years in the Marine Corps and one tour in Iraq, I was finally done. I had served my country valiantly and fought for my freedom. I said to myself, “It’s time to let loose.” So I did exactly that. Five months and thirty pounds of fat later, I was a mess.

I can confidently say, “If you’ve attended one elitefts seminar…well, you’ve really only attended one elitefts seminar. And you have no idea what you’re missing if you don’t attend more.”

I just wanted to devote a few paragraphs of my log to the sweet hell I’ve been enduring since my decision – or the forced hand because of my injury – to get lean.