Guide to Barbell Weights, Lengths, and Types

There are many variations of barbells in the gym. This guide covers the most common types and shows you how much they weigh. Feel free to download the free guide!

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How to Build Muscle with Limited Gym Equipment

This post is about bodybuilding with limited equipment and building muscle as fast as possible. The quickest path to big gains is with weights, it’s been proven over and over. The substitutions below will help you implement creative ways to get around lifting equipment barriers.

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Strength in Numbers - Results from One Year of Bulking - 2018

The results of my 2018 bulk and training are in! Find out how much strength is possible to gain in just one years time and the methods the ensure gains all year long.

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Lower Body Workout to Get Bigger - FTM Fitness

This workout is a serious size and strength builder. For my second 12 week bulk of 2018, I used this workout to help increase the strength of my legs and improve the appearance of my lower body. This workout puts emphasis on two major compound movements, the squat and the leg press, to make you go heavy. It hits the quads, hamstrings, and glutes in a big way.

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Shoulder / Arm Workout to Get Bigger - FTM Fitness

This workout is a mass builder. For my second 12 week bulk of 2018, I used this workout to help increase the width and size of my shoulders along with strengthening my arms. This workout puts emphasis on the triceps to put real size on your arms. It hits the biceps but the focus is not definition but overall mass building. This workout is best done twice a week as part of a 2 body part split.

Grow, Training, WorkoutRiver EastwoodJuly 17, 2018workout, arms, shoulders, bodybuilding, ftm fitness, ftm, fitness, trans fitness, bulking, mass, size, muscle size, muscle, biceps, triceps, Body Building, upper body, lifting, weight lifting, how to, gains, gain weight, transman, transguy, transgender, transition, arm day, arm, lgbtq, wellness, exercise, experience, train, training, tips, gym, bulk, build, ideas, inspiration, plan, strength, flex, grow, help, health, journey, learn, lift, body, beginnerComment

Chest / Back Workout to Get Bigger - FTM Fitness

lyThis workout is a mass builder. For my second 12 week bulk of 2018, I used this workout to great increase my overall chest and back size. This workout is best done twice a week as part of a 2 body part split.

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Strength in Numbers - FTM Fitness, One Year of Bulking

I get asked a lot what I did to start training and putting on muscle. I point people to my blog because all I have is my own experience. I've never trained anyone else, but I've documented ALL of my progress. This post shows the numbers of my success and what I did to achieve them.

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Chest Workout for Mass, Definition, and Size - FTM Fitness

During my last 12 week bulk, this is the chest workout that I used weekly. I love this workout for getting the chest exhausted. Using this workout weekly, I was able to increase my working set weight on Bench Press by 30 pounds! I also feel way more confident with dumbbell presses and have been able to climb up in weight on almost every exercise. If you feel like you've hit a bit of a plateau on chest strength or are looking to build up this area, try out this workout to get your chest muscles growing!

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Shoulder Workout for Mass, Definition, and Size - FTM Fitness

This shoulder workout is phenomenal at achieving a definition boosting pump. If you push yourself and go as heavy as you can (while still maintaining good form and steady movements), you will definitely notice a difference in the way your shoulders look by the end of this workout.

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Back Workout for Mass, Definition, and Strength

This workout is specifically designed to target all sections of the back. By switching from wide grip and close grip movements, the workout consistently keeps the entire back warm and worked. I have found that this workout is helping me achieve a wider back and a deeper middle valley down my back.

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Arm Workout for Size, Strength, and Definition

I have found that this workout provides a great pump. I like to use it as either the first workout of the week or the last. It's nice as a warm up to the week or if you are feeling a little sore, it's a nice one to use before your rest day.

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Leg & Butt Workout for Size, Strength, and Definition

I have found that this workout provides a much quicker recovery time. The next day my legs may be a little sore but I can easily walk, run, and sit. I have been training this way lately because my old leg workouts were really destroying my legs the next two days after training. It was almost too much, so I switched it up and the results are awesome! Try this out for your next leg day and feel free to share the workout with others.

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Supplements: What I Take for Bodybuilding & Wellness

When looking at supplementation, I try to keep in mind what the actual term means and find the holes in my diet. Those nutritional holes can be filled with supplements. It is important to do research when buying and taking supplements. Beyond just reading what others have to say, your body and personal experience is going to be the most important factor. Try different things and always track how you feel. Learn from personal experience what is working best to enhance your performance, recovery, immunity, energy, mental health, and overall wellbeing.

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Training Plan - Arm Workout for Mass

This bicep and tricep workout is what I am currently using in my routine to gain mass and put on size. This workout is for intermediate to advanced lifters. This routine starts with heavy compound movements and then moves to lighter weight pump sets to get the muscles into hypertrophy and force them to grow. The pump from this workout is insane! Your forearms will feel massive and your biceps will be full.

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Training Plan - Back Workout for Mass

This back workout is what I am currently using in my routine to gain mass and put on size. This workout is for intermediate to advanced lifters. The routine contains a lot of heavy weight movements and exercises where more weight can be added each week to push for gains. I find this routine very effective at cooking the back and hitting the lower / upper / side sections. Using this workout and following a bulking diet plan, I have seen strength gains weekly. If you do a body part split style of training, try this as your back day workout.

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Training Plan - Leg & Butt Workout for Mass

This leg & butt workout is what I am currently using in my routine to gain mass and put on size. This workout is for intermediate to advanced lifters. The routine starts with big compound movements and finishes with fry out lighter sets to send the muscles into hypertrophy and cause muscle growth. This workout is the hardest workout for me during the week, it's an area of my body that I have had to make a priority in order to strengthen my legs. Using this workout and cycling 1 - 1.5 hr a few times a week, I have finally started to feel better about this section of my body. If you do a body part split style of training, try this as your leg day workout.

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Training Plan - Shoulder Workout for Mass

This shoulder workout is what I am currently using in my routine to gain mass and put on size. This workout is for intermediate to advanced lifters. The routine starts with big compound movements and finishes with fry out lighter sets to send the muscles into hypertrophy and cause muscle growth. I find this routine very effective at hitting all angles of the shoulders (front, back, and side) and causing an excellent pump.

Grow, TrainingRiver EastwoodAugust 19, 2017workout, training, routine, shoulders, shoulder day, bodybuilding, body, Body Building, body acceptance, fit, FTM, ftm, ftm fitness, lifting, lift, weight lifting, female to male, train, trans, transition, transgender, transman, transguy, tracking, Training, Trans, gender transition, fitness, blog, bulking, bulk, build, consistency, effective, fat loss, gym, grow, gains, how to, health, ideas, tips, journey, lean, learn, lgbtq, LGBT, lgbtq+, mass, motivation, plan, results, size, selfmade, wellnessComment

Training Plan - Chest Workout for Mass

This routine is for intermediate to advanced lifters and takes about 1.5 hours to complete (with a 15 minute ab or calf workout added on). It is extremely effective for growing the chest and giving it a full appearance with definition. This routine is especially effective at giving a great chest pump. Try out some or all of the routine for your next chest day!

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12 Week Beginner Bulk Program