THE BODY BIBLE

THE QUEST TO BUILD THE BODY YOU WANT FEELS NEVER-ENDING. BUT IT'S POSSIBLE, AS LONG AS YOU UNDERSTAND THE EVER-EVOLVING SCIENCE OF TRAINING. OVER THE NEXT 22 PAGES, WE'RE GIVING YOU CUTTING-EDGE TIPS TO TRAIN EVERY MAJOR PART (LEGS, GLUTES, BACK, ABS, CHEST, AND ARMS)-ALL FROM THE FINEST ATHLETES AND TRAINERS ON THE PLANET.

1. STRATEGY

THE NEW SCIENCE OF MUSCLE

PIONEERING RESEARCH HAS ALTERED OUR BASIC UNDERSTANDING OF HOW YOU BUILD STRENGTH. WITH THIS GAME PLAN, YOU'LL USE ALL THAT NEW KNOWLEDGE TO FUEL FASTER GAINS.

BY EBENEZER SAMUEL, C.S.C.S.

WELCOME TO THE GOLDEN AGE of muscle building. Never have we had this many tools to measure our fitness, from VO2-max trackers to AI that assesses our form and speed to devices that calculate the efficiency of every single jump and stride. And never have we had such a wealth of research answering our questions, breaking down just how many sets we need to do weekly to build muscle, how much we should rest between them, and how often we should train.

Even better, a new breed of fitness practitioner, equally schooled in kinesiology and IRL lifting, now interprets this data, often fusing lab science with gym-proven methods to generate new training styles that help you push your limits. And their insights are often free and easily available on social media.

Such experts stand above the useless (and often dangerous) fitness influencers who are all over your feeds. The ones you should follow cite multiple studies in their videos and consistently explain the research and science behind their ideas. Plus, they rarely present must-do workouts or exercises, because they understand that every body is different. To help you chase your goals, we teamed up with three next-gen professionals who live in the epicenter of the truescience/bro-science revolution and deliver ideal fitness deep cuts on YouTube and social.