John Robert Cardillo

To build herculean thighs, it’s imperative for bodybuilders to include 45 degree leg presses in their workout routine. It’s a go-to exercise to achieve defined leg muscles. Other than conventional...

Biceps are the single most prominent body part on a bodybuilder or a regular workout warrior. For a man, nothing exemplifies masculinity like well-developed, muscular biceps. For a woman, biceps...

Nicole Rakowski is a 28-year-old woman who has been physically active since her youth. She was always a competitive athlete, pushing herself past her limits in practice and training. Achieving...

More than any other body part, developing toned glutes has become an obsession for female gym-goers, and now every gym has one or more glute exercise machines. But glute machines have actually...

When people think of the term “bodybuilding,” the first image and association that comes to mind is usually that of a muscular male physique. Therefore, many of those individuals may think that my...

The stomach vacuum is rarely seen on most modern bodybuilders’ physiques. It’s a physical attribute that very few bodybuilders possess in today’s competitive culture. It seems that heavily muscled...

When an exercise...

To achieve the best results from this GLHAM program, each exercise must be performed to total muscular failure as per my HIT3 workout protocol. Each workout should be more demanding than the...

The most effective HIT3 posterior backside program that I’ve developed is called the GLHAM program. It’s made up of specialized exercises performed on the best scientific equipment that target the...

A lot of women want that posterior backside with shapely glutes that allows her to wear jeans or a bikini, making her feel fit and sexy. The shape of a woman’s glutes changes with age, as does the...