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)
• 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.

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If you've got any info or a link that you think should be added, please let me know.

Recent Comments in Iron Dungeon 2010-02-06 How to do 100 Pushups You don't need to continue your membership if all you're doing is pushups - which can be ... 2010-01-30 Ed Coan Bench Periodization I'm 13 years old 5'7 142lbs. bench: 235 squat: 325 deadlift: 395 powerclean:220 curls: ... 2010-01-30 Best Workout tunes ANYTHING by Five Finger Death Punch Mudvayne- Not Falling, Determined Drowning Pool- Step ... 2010-01-30 Hi-fat Anabolic Diet I did no carbs for almost a year and felt great! Energy levels were stable so I could ... 2010-01-29 Hi-fat Anabolic Diet I tried the diet once before and felt great. I was getting stronger every week. Eating ... 2010-01-28 Periodization Bench Routine I tried this approach and went from 90kg to 95kg in a month with correct technique. I've ... 2010-01-23 Best Workout tunes One of the better list I've seen, a few suggestions: Kid Rock-Bawitaba, I Am the Bullgod ... 2010-01-21 Ed Coan Bench Periodization im 20yrs old and have a 550 raw bench and would like to improve it to 600 by the next few ... 2010-01-21 How to do 100 Pushups I 've been working out in the gym for 2 years seriously, and wanted to try this program, ... 2010-01-20 How to do 100 Pushups i wanted some advice on if what i do for chest is overtrainiing twice a week work on ... 2010-01-17 How to do 100 Pushups Plz tell me how many sets should i do.. 2010-01-16 Hi-fat Anabolic Diet Distinguish between animal fat (saturated and possibly healthy) and vegetable oils (which ... 2010-01-16 How to do 100 Pushups Jon's question plz answer! are you supposed to do sets of 3 for each position? or do u ... 2010-01-12 Best Workout tunes 2PAC & DMX Jesus Is My Block 2010-01-09 Best Workout tunes TV On The Radio - Wolf Like Me. 2010-01-08 Hi-fat Anabolic Diet Hello everyone first of all i would like to say that i am currently on the second week of ... 2010-01-06 How to do 100 Pushups Wow this thread is official. I perfected my pushups at a early age since my father is ex-... 2010-01-06 How to do 100 Pushups how many times a day should i do each position? 2010-01-04 Medicine Ball Ab Routine Dude, me and my buddy Stephen were doing regular sit-ups with a medicine ball, when our ... 2010-01-02 Basic training form Thanks for posting...new to squats and really trying to get good form before I put some ...