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Training

Busting His Tail

Up-and-coming actor Kevin Phillips trained hard and brought a fighter pilot’s mentality to the movie Red Tails.

Hit It and Quit It

Short on time but still want a great workout? Not a problem with these timesaving, muscle-blasting routines.

Shoulder the Load

Hit your delts from all directions for more size and greater strength with this twice-a-week routine.

Football Factory

For the past dozen years, the Parisi Speed School has helped jump-start the careers of hundreds of NFL players. Its latest crop of athletes promises even more success.

The Sanity Workout

Themes and variations to help you get the results you want from your workouts — without driving yourself crazy.

Will to Power

It’s a question everyone with high athletic goals struggles with at some point: Where’s your willpower, and how can you get more of it? Fortunately, science holds the answers.

Biceps By Force

Build a bigger pair of bi’s with this hard-hitting, curl-focused lifting plan.

Core Curriculum

Want abs? Guess what. You might already have them. Follow this two-tier course to build up and reveal your abs, just in time for beach weather.

Gloves To Glory

For some athletes, there is no such thing as half speed. As relentless in the gym as he is in the ring, boxing champ Manny Pacquiao trains to win.

Focus On Growth

Stimulating the body’s own natural growth-hormone production is one of the best ways to spur muscle growth.

Muscle-Building Basics: Split the Difference

A solid training program is more than the sum of its weights, reps and sets. It puts the pieces together into a training split that’s suited to you and your goals.

M&P’S Complete Guide To Getting Lean

We’ve rolled all the best tactics into one comprehensive fat-incinerating plan. Your best body ever is just six weeks away.

Saved by the (Kettle) Bell

Introduce your muscles to kettlebell training to spark new gains in muscle growth and strength.

Last Chance for Mass

Spend this late winter/early spring the right way: Add a few more pounds of quality muscle followed by a quick transition to fat burning.

Love Your Upper Body

Our twice-a-week program is for women who want a more toned top half.

Fitter, Faster, Leaner

Improve your prowess in all areas — not just size and strength but overall athleticism and fitness, as well — with this comprehensive three-month program.

The Three-Month Fat-Loss Plan

Dropping excess weight is good. Dropping weight and picking up muscle is better. This three-month fat-loss workout is designed to transform you from fat to fit in 90 days.

Mass Gain Made Simple

It may take a lot of work in the gym, and a lot of food on the plate, but building mass is a straightforward project, once you have the right plan for your body type.

Get Energized

Ribose is a natural and essential part of energy production, and it prevents free-radical damage and boosts immune function to boot.

Ready to drop some fat? Here are two plans, complete with training, nutrition and supplementation advice — one for those who want to take the gradual route, another for those who want to drop weight fast.

101 Best Muscle-Building Tips Ever

Use this comprehensive guide — covering training, nutrition and performance supplementation — to take the guesswork out of adding new mass.

The Game Plan

Improve your athleticism to dominate on the playing field with this three-month training program.

It Ain’t Easy Being Greene

Kai Greene has clawed his way to the top of the bodybuilding world. As he readies for his looming Mr. Olympia battle in September, he takes time out with M&P to reflect on the winding road thus far.

The Three-Month Mass-Gain Plan

Filling out your frame with new muscle isn’t as hard as you might think. This 12-week, back-to-basics approach is all you need.

Help for the Extreme Hardgainer

With these six tips, even the skinniest of aspiring bodybuilders should find putting on mass much easier.

Simply Huge

Have a set of dumbbells and an adjustable bench? It may not seem like much, but it’s absolutely everything you need to build a thick, impressive chest.

California Curls

Rising figure star Mindi Smith is building a career — and a pair of arms — that’s turning heads from Michigan to Florida to L.A.

Stronger And Longer

Looking to improve your cardiovascular fitness and enhance your muscular endurance, whether for an upcoming race or just to challenge yourself? This six-week plan will help you go the distance.

The Best Muscle-Building Moves of All Time

When it comes to piling on lean mass, these nine exercises — one from every major muscle group — reign supreme.

Learn To Burn

Professional figure competitor Kristal Richardson shares seven secrets to increasing cardio intensity, helping you save time and have more fun while shedding fat.

Chisel Your Middle

A perfect set of abs can be yours. Follow this advanced eight-week program to start sculpting the detailed midsection you’ve always wanted.

The Big-Bang Theory

By taking advantage of your body’s explosive energy system, you can start adding heaps more weight to each workout. The result will be a strong, thickly muscled physique.

The Runner’s Checklist

Be sure you include these 10 tips in your endurance training and nutrition, whether you’re goal is to just complete a 5K or finish a marathon in a personal best time.

Destination Legs

Is your thigh development adrift? Chart a new course to billowing quadriceps, hamstrings and glutes with this seaworthy workout.

Start the Year Strong

Whether you're just starting out or coming back to working out from a long layoff, this back-to-basics routine will help you craft a lean, fit, muscular body fast.

One Week to Peak

Got a people-packed, photo-friendly milestone seven days away? Use this turbocharged program to lean out and look your very best.

Back to the Rack

This heavy-duty back workout, all performed in the confines of a power rack, is perfect for packing on pounds of muscle mass, whether you train at home or the gym.

12 Massive Mistakes

Not growing, despite your best efforts in the weight room? Here are a dozen errors you may be making nutritionally that are holding back your development — and how you can easily fix each one.

Extreme Growth

Can’t seem to gain muscle mass, no matter how hard you try? This training program is for you: It dials back the volume and amps up the intensity, kick-starting your growth when all other workouts have failed.

Crunch Time

This balanced workout targets the abdominals from every angle, helping you craft a lean midsection in no time flat.

Get Your Body Back

“Back in the day, I was in great shape.” Who wants to keep saying that? Instead, achieve your best condition ever with this training, cardio and supplementation plan, designed to drastically improve your muscularity and fitness levels in six short weeks.

Wide Appeal

Fill out your upper Frame and create a more dramatic V-tapered physique with this muscle-building shoulder routine.