The Iron Dungeon - Bodybuilding / Weight Training

Training

• Best Workout Tunes The best hardcore tracks for your one-rep max day! (From all of your suggestions!) Updated regularly.
• Ideal Body Proportions See how you size up
• Working Towards 100+ Pushups Break that 100 Pushup barrier (Robert Shouse)
• Adding Pushups to your Chest Routine (Suliman EL-Amin)
• Fast-Slow Gainer Chart How well can you gain? (A. Kaplan)
• Rules of the Hardcore The 10 Commandments
• Forearm Roller Make your own forearm roller for a killer burn
• Predict your One-Rep Max Prediction tables for Squat, Bench, DL
• Back to the Basics Old school and common sense based lifting (Adrian)
• Bodybuilding in Jail How to keep yourself motivated and training hard while in jail. (Zach Bashore)
• Bulking or Cutting? How to gain, how to lose. (Zach Bashore)
• Training Without Equipment Alternatives to training in a gym. (Zach Bashore)
• Hamstring Development The basics of the hamstrings and how to train them. (Zach Bashore)
• Abdominal Development How to train your abs properly for that six-pack. (Zach Bashore)
• Finishers - End in Pain An article about how to spice up your workout with some gut-busting exercises
• Ed Coan's Bench Press Bench Press periodization routine
• Bench Press Periodization Bench Press plateau periodization routine (Reichart M)
• Form: The Squat A comprehensive look at the proper way to perform the best exercises (Adrian)
• Power Deadlifts A How-to Guide (Tom McCullough)
• General Training Tips For beginners or advanced lifters (Adrian)
• Steve Rohn Workout Plan Strength gains for advanced lifters (Mr RippedAbs)

Humor / Funny

• How to Squat Big-Time! I'm sure you've seen one of these in your gym! (Calvin Hass)
• How to be Mr. Olympia How to become Mr. Olympia! (Pat Matteson)
• The Biggest Lies Excuses in the Gym

Diet & Nutrition

• Daily Supplement Schedule Confused about when to take all your supps?
• Bodyfat Measurement The various methods & a few equations
• Bioavailability - Comparison of Proteins How good is your protein source?
• Alcohol and Training Can you drink alcohol and still keep in shape? (Zach Bashore)
• Creatine Monohydrate An overview for rookies (Zach Bashore)
• Multivitamins What vitamins to take? (Zach Bashore)
• Overview of Supplements What to take and what not to
• How to Gain Weight A quick how-to-guide
• High-Fat / Anabolic Diet Extensive summary of the diet (PD)
• High Daily Water Intake Why you should drink 4+ litres a day

Contests

• Contest Preparations A quick summary of pointers for your preparation
• Contest Diet The final week guideline (Tom Venuto)
• The Muscle Service Station Features online BB contest.

General

• Books & Newsletters A list of the best bodybuilding resources

External Links

The following are links that I've gathered over time on various topics relating to bodybuilding / weight training.

Links: Training Info

• Dave Draper's Iron Online An excellent collection of training articles written by a Mr. Universe
• Suite101 Bodybuilding Articles & a great collection of bodybuilding links
• Psycho Trainer's Guide Can't get enough intensity and pain?
• MM2k Add 40lbs to Bench Boost your bench press with Daniel Liebster's workout
• Weighty Matters An excellent archive of useful information
• Cyberpump! The home of HIT
• Elitefitness Bodybuilding & Anabolic Steroids info
• Ross Boxing Great collection of training articles that would be very useful crosstraining.
• East Coast Muscle Lou Messina's extensive contest coverage, message board and profiles
• Fitness Forum Paul Harvey's page
• MuscleMaker Some old information on various supplements
• NBAF Mag National Bodybuilding & Fitness Magazine
• MuscleNet The Virtual Gym
• Truly Huge Site devoted to drug-free training.
• Mike Mentzer.com The official Heavy Duty site.
• IronMind Lots of training tools here.
• Clarence Bass This old dude knows how to get RIPPED.
• Master Trainer Another old dude who knows a thing or two.
• SuperSlow Home of Super Slow.
• Whelan Strength Training Huge resource of articles for the natural.
• Strength Online A MUST for any powerlifter or anybody interested in PL techniques.
• Go Heavy Good site with lots of info for PL'ers, OL'ers, or just regular BB'ers.
• Fitness Renaissance Tom Venuto (natural bodybuilder) has a wealth of articles here.
• CombatFitness Great collection of training articles, including stretching, plyometrics and strength. Articles on each region of the body along with illustrations.
• Get Big Up-to-date news, interviews, photos and articles on bodybuilding

Links: Diet, Nutrition & Drugs

• Tuna Shake Baby! Jason's collection of tuna recipes
• NCBI PubMed Public Medline access to abstracts
• Medscape Medline access
• GI Index Glycemic Index listing
• Mesomorphosis: Drugs Extensive collection of articles on Anabolic Steroids
• Don Lemmon Don Lemmon's Know How about diet.
• Anabolics Mall Commercial site: Andro-shock, steroid alternative.

Links: Physiology

• Introduction to Muscle Neuromuscular physiology
• Muscle Physiology Extensive background

Links: FAQ - Frequently Asked Questions

• Pointer to FAQs Brian Bucher's list of all weight-related FAQs
• Misc.Fitness.Weights FAQ maintained by Trygve Lode
• Misc.Fitness FAQ HyperText version
• Stretching & Flexibility FAQ HyperText version
• Strongman FAQ 1.2 World's Strongest Man Competition
• Powerlifting Comp. FAQ 2.2 Extensive resource for powerlifting

Links: Muscles & Anatomy

• Musculoskeletal Atlas Excellent graphical depiction of points of insertion & origin
• Artificial Muscle Project at MIT
• The Hosford Muscle Tables Skeletal muscles of the human body
• MuscleBuilder Human Body Modeling Anatomically-based human body deformations. Computer-generated animations of muscles, joints and skin.
• Human Arm 3D animated biomechanical modeling of upper limbs
• Virtual Hospital Illustrated Encyclopedia of Human Anatomic Variation
• Muscles in Action Definition and video of movements

Links: Other / Collections

• The Male Bodybuilder A large collection of pictures of the Greats
• Lewis Wolk's A-Z Fitness & Bodybuilding Big collection of links
• KnowledgeHound: Bodybuilding Collection of bodybuilding and weightlifting links
• Bodybuilding Directory Extensive collection of bodybuilding links

Links: Personal Sites

• Steve Kidwell Natural Physique Systems
• Larry Collins Check out this awesome WNBF Pro
• Linda Cusmano Fitness Competitor and Personal Trainer
• Eric McDonald
• John Wood Jr. 1997 Jr. USA Runner-up

Links: Magazines

• MM2k - Muscle Media 2000 -- was a quality mag, but no longer seems to exist.
• Muscle & Fitness A Joe Weider production.
• Ironman Good training info.
• Muscular Development All-natural.
• HardgainerSample articles and a good Message Board.
• Testosterone NationGood site for Steroid info...updated often.

Recent Comments in Iron Dungeon 2013-04-05 Ed Coan Bench Periodization vlad could u pls email me the routine i am at 275 bench now and want to quickly get to ... 2013-01-27 Best Workout tunes fort minor : remember the name guns n roses : welcome to the jungle 8 mile : run rabbit ... 2013-01-10 How to do 100 Pushups I think programs like this assume a certain amount of cardiovascular fitness that you're ... 2013-01-04 Ideal Body Proportions Diego, I'd find it surprising if you're actually dead-on on all measurements except hips ... 2013-01-01 Ideal Body Proportions Gotta shrink my waist and grow my biceps lol...according to this! 2012-12-23 Ideal Body Proportions Ive tried so hard with these measurements but Im always off on hips and thighs! As much ... 2012-12-20 Ed Coan Bench Periodization i have a program thatll increase 50 lbs in 3 weeks i email it if anyones intersted i ... 2012-11-28 Ideal Body Proportions Dis chart is pretty good. I m 5"9 n my weight is 73 kgs. My chest is 43 n my biceps r 14.... 2012-09-14 Iron Dungeon Weight Training Articles hey salut je suis un gars ben ordinaire qui sannreite pour prendre de la masse pis je ... 2012-08-21 How to do 100 Pushups David, each style and method of pushups is designed for a slightly different result. Some ... 2012-06-14 Overview of Supplements steriods enanthate 2ml to 3 a week for an athlete build ,with plenty training and diet ,.... 2012-06-01 Ideal Body Proportions You're absolutely right...if you concentrate on, say, adding mass to your biceps then you'... 2012-05-30 Ideal Body Proportions A warning thought of an iterative approach? If I do the weight/height calculation, look ... 2012-05-30 Ideal Body Proportions A picture would speak a thousand comments. I understand this is a great set of numbers ... 2012-04-26 Ideal Body Proportions Thanks for this chart its really great but just wondering about biceps measurement it is ... 2012-04-09 How to do 100 Pushups Okay...you kicked my ass. I am on board with this routine! 2012-03-07 How to do 100 Pushups military training videos suggest pushup with 90degree angle + chest not touching floor as ... 2012-02-17 Ideal Body Proportions Thank you for this chart. I Have been looking for something like this. proportions should ... 2012-02-17 Ideal Body Proportions Just want to say real quick that Arnold didnt measure up like this according to his ... 2012-02-10 How to do 100 Pushups I started the workout 2y aggo and throw my modifications i can do 160 pushups in position ...