The Iron Dungeon - Bodybuilding / Weight Training
The Iron Dungeon is your source for bodybuilding, weight training, nutrition and humor articles.
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
|
|||||||||||||||||||||||||||||||||||||||||
Reader's Comments:
Please leave your comments or suggestions below!http://www.thefitconnection.com/fitness/source/aboutus.cfm
W work work-o
I have tried several testosterone products out there and have found the Dr Max Powers Test Boost to be the best. It is more than twice as potent as the top brand that I could find and has given me more strengh. I have recovered quicker after work outs and have been able to increase my work out times. It has definitely helped with the ladies too. I have been bulking up pretty well since I have been taking it regularly, and lifting weights.
I'm a beginner and i have slim body, my goal is to pack on mad Mass and to Grow in general. I have a small frame and im very skinny, but im set on hitting them weights and bulking up.
i just want to know on what kind of food should i to to eat, and how and when to eat it and time to gym and to rest.and what drugs (not hard drug) should i use and how to use it.
Do you have any good sugestions? I appreciate you taking the time to read this e-mail and I hope to hear from you soon. until then, congratulations on your great site.
Isaac
I have just finished your 6-session Periodization routine, then I jumped right into the next 7-week routine. I am 40 years old, and have not lifted much since I was 26. Back then I weighed 165 and benched 325 in competition. Now I am older and fatter. About 185-190lbs. I started lifting again when I turned 40. I just lifted 325 today, after doing your routines back to back. Do you have a routine that you would recommend for me? Any info is appreciated.
so i know exactly where to fold
thanks
AKON - Ghetto
FREEWAY Ft. ANTHONY ALLEN - Alright
THE DIPLOMATS - Dipset Anthem
LIL WAYNE - Fireman
THE GAME - Put you on the game
LIL KEKE Ft. BIRDMAN - Im A G
MOP - New Jack City
ONYX - Last Days
NAUGHTY BY NATURE - Uptown Anthem
GANGSTARR - Work
YOUNG JEEZY - Straight Out The Rarri
if there is anymore that i should know about please tell me :)
Thank you again for your time for making the website.
Im trying to find some info on Paul Harvey (the teenage bodybuilder). Ive seen some movies of him on youtube and I think hes a great athlete. You got a Paul Harvey link on the page, but it dont seem to work.
Can u guys give me a link to a page with some Paul Harvey info, or at least some info about him?
Thanks,
Ole
If anyone knows of a source for the strongman videos, let me know and I'll post it. Thanks, Cal.
I'm a beginner, my goal is to pack on mad Mass and to Grow in general. I have a small frame and im very skinny, but im set on hitting them weights and bulking up.
I have a good workout schedule...
but I am somewhat confused about supplementation.
Do you know of any good products or combination of products to 1) raise HGH levels significantly and 2) raise testosterone levels significanly? There are so many products out there that claim great results, but do you know of any that REALLY work for raising HGH or Test. that you could recommend?
I have heard alot about Androstenedione and Amino acids, such as Arginine, though they dont tell you what dossage..
Do you have any good sugestions? I appreciate you taking the time to read this e-mail and I hope to hear from you soon. until then, congratulations on your great site. ..Phil
I like you programme set up and would like to the us for training. please give me some details on what to do.
Thanks.
Iron Bone
Cool web site, it's one of my "favorites." I use weight training to clear my mind before work. Being an IT pro, I can say this site rocks compared to most.
Thanks!!
"Excellent"!!!
I find your site to be a great ressource due to the variety of information that is provided there. Keep up the good work.
Thanks!
Its nice to see some familiar names are still out there and getting stronger.
WOW! what a great resource. Have bookmarked it. Awesome site. Keep it up!
You guys have turn this site into an excellent fountain of knowledge, it's greatly appreciated. Yet I kinda miss some of the old crazy dungeon stuff you had as well, are you planning on adding it later? Regardless keep up the great work that you do!
Thanks for the comments! As for the old Iron Dungeon stuff, I'm bringing it all back... PS> I'm just one person :) Cal.
Keep up the good work! kind regards
Richard Hargreaves
1984 Mr Australia
Great site
all best Hans-eggerich Lenschau
I FOUND YOUR WEB SITE VERY INFORMATIVE, KEEP UP THE GOOD WORK
Hi Cal,
Your site is the bomb. Ive started work at a new job where evryone goes to the gym and they are all either big as heck or superfit. I been wanting to start working out and your site has given me some excellent pointers.. especially the "Back to basics" series. The 'honest' advice is awesome. I am lean (180 lbs, 6ft 2)and want to gain wieght so the eating pointers are the best. Well thats all for now thanx. c-ya
I have spent countless hours searching for information on supplements, training excersisies, nutrition etc. This site provides the unknowledged bodybuilder positive insight into the good, the bad and the ugly aspects of bodybuilding. Thanks for all of it.