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For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

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The Ankle Paradox

Ten ways to fix and prevent ankle injuries.

Staggered Ab Training

Finally, an ab training program that's excuse proof! No more throwing in a couple of pathetic, obligatory crunches at the end of a workout. And the answer was staring you in the face the whole time.

  • Abs
  • The Holiday Program

    Undulating periodization for in-season athletes and holiday-season regular guys.

    The "No Curl" Biceps Program - Part 1

    If you've been around weight training for any length of time, you've probably read or tried an arm specialization routine. There are a bunch of these around with different cool names for what amounts to the same old shit: do a bunch of arm exercises. Yeah, the exercises change and the sets and reps change, but it still amounts to just doing more arm work.

    The Best Lesson You'll Ever Learn

    It happens every time I write an article or give a workshop. Someone asks me, "So, uh, Dan, do you think I should do it five times a week or should I do it twice a day?" It doesn't matter what "it" is – one arm lifts, Tabata front squats, Olympic lifts–I always get the same perplexing response.

    The Science of 10 x 3

    If you've spent most of your lifting career doing 3 sets of 10 reps, do the opposite and you'll see astounding new gains. Here's why and how to program it.

    Lift Fast, Get Big

    Nothing makes PRs and gains stagnate sooner than training like a granny. Want to harden up fast? Lift fast.

    Neanderthal No More - Part 1

    The complete, head-to-toe guide to fixing your bad posture. Check it out.

    Twelve Weeks to Super Strength - Phase 1

    If you've tried Ian King's "Limping" series for legs, then I don't need to tell you how effective his 12-week programs are. If you haven't tried the aforementioned program, then all I can say is, what the hell is your problem?

    Tip: The Bodyweight Back Challenge

    Sick of push-up challenges? Switch things up with this and balance out your home training.

    6 Supercharged Slider Exercises

    Build your core and improve your big lifts with moves you can do anywhere, even your living room.

    Bodyweight Strength & Conditioning From Home

    Blast your upper body. Smash your lower body. Build your conditioning. And do it all with a foam roller. Wait, what?

    Tip: Advanced Butt Stuff

    You've mastered the basic glute-building lifts, now build an even better backside with these two moves.

    10 Game-Changer Biceps Exercises

    Just when you thought you'd tried everything, along comes a treasure trove of great new movements and workouts.

    Tip: The Missing Exercise for a Stronger Bench

    It increases stability and reduces shoulder pain too. Check it out.

    The Best Damn High Volume Workout Plan for Natties

    Not on steroids? Grow anyway with this smart training approach.

    Tip: Nail Both Heads of the Biceps With This

    Here's a drop-set workout guaranteed to trigger new muscle growth.

    Arm Day Annihilation

    Sorry, but just doing compound lifts isn't going to grow your arms to their maximal genetic limits. You need an arm day full of supersets. Try these.

    Pump and Grunt – New Biceps Finishers

    Try these grueling training methods while the wuss boys next to you are doing their stale barbell curls for 3 sets of 10.


    Tip: Beards, Baldness, and Sexiness

    We jokingly asked Coach Carter about baldness and beards. And the big guy actually dropped some science on us.

    Tip: Smashing an Overhead Press Plateau

    Here's what to do when the barbell just refuses to go up.

    Tip: The Top TRX Exercises for Muscle Growth

    Suspension exercises for hypertrophy? Yes. Give these a shot.

    Lifters Over 30 Need to Get Real

    You still have decades left in your training career, but you need to start doing these four things before it's too late.

    Natural vs. Enhanced Lifters

    Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.