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10 Challenging New Ways to Chin-up and Row

Masochistic new variations of the chin-up and row to smash your plateaus and build a brick-wall back.

7 Brutal New Upper Body Exercises

Chest, shoulders, and triceps stopped growing? Here are seven new ways to blast them.

5 Tips From The Trenches

In-the-trenches coach Ben Bruno talks fat-grip work, recognizing training bias, and the power of the Dead-Squat Bar.

Complexes Made Simple

Follow these 10 principles and design your own smart, efficient complexes that burn fat and build muscle.

Grow or Die: Quad Finishers

Here are 6 painful finishers to hammer the quads into growth while sparing your knees.

Hamstring Hell: Sliding Leg Curls

Sliding leg curls look easy... until you try them. For brutally fast hypertrophy gains, they're hard to beat.

Dynamic Drop Sets For Size

Drop sets are as old as the barbell but they work. Here's a new and brutal way to perform this classic technique.

Are Bulgarian Squats Superior to Regular Squats?

Could the Bulgarian squat be better than the King of Exercises? Ben Bruno makes his case.

The Countdown Method

If this “shock and awe” hypertrophy method doesn't stimulate some new gains in size and strength, then nothing will.

Squats for Those Who Can't Squat

Busted-up veteran lifters often have to abandon the back squat. But they may not need to. Try these variations to keep the leg growth coming.

4 Tough Workout Challenges

Structured routines are best, but sometimes you need to give yourself a challenge to see what you're made of. Give these a shot.

No-Nonsense Warm-Ups for Big Lifters

Take your lifting preparation as seriously as you take your lifting. That doesn't mean you have to devote half an hour to it. Here's what to do instead.

Quad Killer: 20-Rep Front Squats

You can't beat 20-rep squats for building leg size and strength. Here are some new variations of the old school killer.

The Simple Cure for Weak Body Parts

Just about everyone has one pathetic muscle group. Here's a plan to make that embarrassment a thing of the past.

8-Week Quad and Hamstring Assault

Give your body a break from traditional squats and deadlifts and smash your wheels with this growth-inducing plan.

Reverse 21s for Hypertrophy

Warning: There will be blood. This technique will rapidly add mass your biceps, chest, back, delts, and legs.

Finding Your Big 3 Lifts

Powerlifters have to bench, squat, and deadlift. But what if you just want to impress the ladies when your clothes come off?

Big. Scary. Delts.

If you want to grow your delts, you've got to train them often, but you've also got to be smart about it. Here’s how.

Unconventional Trap Bar Exercises

Trap bars are great for deadlifts and shrugs, but there are plenty of awesome, lesser-known exercises that you can use it for. Check these out.

Masochistic Mechanical Drop Sets

To bring up hard-to-grow muscle groups, use mechanical drop sets instead of straight sets. Here are 8 painful ways to do it.

4 Squat Challenges You Must Conquer

Ready to find out what you're made of? Warning: Your momma needs to sign a note before you try these front squat challenges!

Dips: The Upper Body Squat

Dips are awesome, but you better learn proper form and how to dose them. Once that's done, try ring dips, countdowns, combos, and dead stops.

The Toughest Way to Do a Set

One rep, three phases. This overload method will not only challenge you, it'll pack muscle on your weakest body parts, fast!

6 Combo Exercises for Upper Body Mass

Pack muscle on your chest, back, delts and arms in half the time with these challenging combination exercises and finishers.

Hellfire Reps

A simple technique that forces you to use better form and full range of motion. It'll burn like heck, but you'll like the results!