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Progress stalled? Change up your sets and reps to challenge yourself and grow. Here are the favorite schemes of our pros and experts.

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5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

How To Build A Tight, Rock-Hard Waist

Shrink your waist, maximize strength, and crush the big lifts with these core training techniques.

  • Abs
  • Beyond 5/3/1 Program 1.1

    I spent a ton of time developing this program and believe it stands as my best work, ever.

    Stop Doing Box Jumps Like a Jackass

    Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

    Bulgarian Split Squats

    Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

    Growth Factor Shoulder Training

    Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

    Tip: Do the French Press for Triceps

    It's a classic exercise, but most people are doing it wrong. Here's how to do it right.

    The Complete Power Look Program

    The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".

    You Should be Doing Face Pulls

    Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

    10 Best Unilateral Exercises

    How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

    Tip: Squat Without Hip Pain

    Notice a pinching sensation when you squat? Not good. Here are 5 ways to fix the problem.

    The Flat Butt Fix

    Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done.

    A 6-Week Squat, Bench, or Deadlift Program

    A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

    The Cure for Weak Glutes

    Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

    10 Mistakes Women Make in the Gym

    Women get curves by building muscle. They show those curves by losing body fat. Why then are they doing everything to make both those things so damn hard?

    The Absolute Best Way to Build Quads

    It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

    The Zercher Squat Complete Guide

    The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

    The Gironda System

    Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

    The Fake Butt Phenomenon

    From fitness celebrities to reality stars, augmented asses are everywhere. Here's how they do it and how to spot the pretenders.

    Carb Cycling That Actually Works

    Carb cycling doesn't work the way you think it works. But it can be used to preserve strength, energy and muscle while losing fat. Here's how.

    Inside the Muscles: Best Leg, Glute, and Calf Exercises

    After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.