Karen Konyha Fitness Model

by Chad Waterbury

There are many essential elements that should be included in any effective training program. Obviously, you've got to be smart when choosing movements. I usually favor compound movements, but single-joint movements have their place. Regardless of your movement selection, though, it's imperative to have a progression plan in place.

It's very difficult to make any substantial progress unless you know how to force your body to do what it's not used to doing. A training program is only as good as the planned progression that's included in the program. The problem is, a progression plan often isn't included.

As a guy who writes programs, I can understand why a coach might not prescribe a progression plan. Here are a few reasons.

1. Individuality

In a perfect world, I would know exactly how your body is going to adapt to the training parameters. But I don't know. And even if I did know, that progression plan might be too much or too little for someone else.

by Dr. John Berardi and Ryan Andrews

"Juice makes you a fatass!"

"High fructose corn syrup causes diabetes."

"Stop eating fruit, Tommy Two-Chins!"

You've probably heard these battle cries before. And love them or hate them, they all have to do with the much maligned carbohydrate, fructose.

As a result of fructose becoming such a sexy media story, Testosterone writers Dr. John Berardi and Ryan Andrews have decided to set the record straight. So, here's their take on this hotly contested carbohydrate.

Juice Boxes and Cavemen

The general public typically associates fructose with fruit. And while that's an accurate association since fructose makes up a portion of the carbohydrates in fruit, most of our daily fructose consumption comes from non-fruit sources.

Angie Bouloubassis Fitness Model

By: Alex Stewart

Now that summer has come to an end and tank tops and shorts are replaced by baggy pants and sweat shirts, it can mean only one thing in the bodybuilding world: it is time to bulk.

Your goal this winter should be to put on some solid beef. The off-season is the time to make the improvements to your physique so that you will improve your placement in your next contest or bring up a lagging body part. Every off-season, many bodybuilders fall short of their goals. Why? You might ask.

Below are some of the most common mistakes bodybuilders make during the off-season that hinder their gains. If you can avoid as many of these mistake as possible, you will be on your way to a productive off-season.

1. Not Eating Enough:

By: Dave DePew

Children eat what they get! If it crosses their lips, it either comes from you, a friend, or the school. As parents, we take the ultimate responsibility for the health of our children.

It is up to us to set a good example. Kids don't listen to us - they watch us and follow what they see! Don't spend one more minute selling yourself the lie that you can talk them into eating well.

You cannot trust your kids to eat what is good for them. Our kids will choose taste every time. It starts with how we look at food. If we are using food as a reward for good behavior, then what are we telling our kids?

What about using food as a punishment? "Mommy is not going to give you any dessert unless you finish all your food." Are we telling them that having candy and sweets are better than providing their body with proper nourishment? Raising our kids this way will result in kids who will eat more sweets and junk food every chance they get!

Anders Talbott Fitness Model

By: Jason Bennett

For all of you kids that liked my 10-10-2-20 routine for the legs I have a new and improved one that is sure to make you puke and pass out when you're done, no joke. Before I begin let me preface this with the fact that this routine is not for beginners, intermediates, or advanced lifters.

This is for the mother f@#kers that don't feel pain, that don't want to be an American Eagle model, and that have the time to not move for the next two days and are willing to be fed by a tube, like the guy in the Metallica video for the song "One."

Okay, here we go. First and foremost you are going to need a training partner for this one, whether or not he/she actually lifts with you it doesn't matter, he/she just needs to be there with you. I highly recommend that you warm-up your entire body thoroughly.

I always do 5-10 minutes of light cardio to get the blood pumping, lots of dynamic stretching then always do 1-2 sets for delts, traps, arms and back, and I always prepare my lower back and abs. So, with that said-let's discuss the routine.

Melvin Anthony Guest Posing At Ironman Pro