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The Next "Big Three" Program

An abbreviated program for strength and overall development

The Powerful Partials Program

Now that the New Year is upon us, many people are looking for effective ways to regain the size and strength they might have inadvertently lost. After all, it's damn tough to stay on track with your training during the months when that jolly, red-suited fella who looks suspiciously like a wino shows up in the middle of the night. (No, I'm not talking about your Uncle Steve.)

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.

The Secret to Motor Unit Recruitment

Chad thinks it's time to cut the crap about motor unit recruitment. He feels there's a fundamental misunderstanding about the subject and he doesn't know whether the truth was simply forgotten, or never learned in the first place.

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

The Shocking Nervous System!

Within the realm of training for greater strength, muscle mass, and endurance lies an area of science that remains relatively untapped: Neuroscience. It's indeed the uncharted waters in the vast ocean of the science and practice of resistance training. That's because so little is known about how the nervous system actually works.

The Skinny Leg Syndrome

Skinny legs are the norm among men. Don't be normal. Here's what to do.

The Testosterone Boosting Workout

Train in a way that's specifically designed to elevate post-workout testosterone production. Here's exactly how you do it.

The Ultimate Triceps Program

A competitive powerlifter recently contacted me to correct his woefully pathetic bench press. After a few tests and some obvious visual clues, I realized that his triceps were holding him back from pressing up big numbers.

The Volume of Strength Program

4 Weeks To a New Personal Best!

The Waterbury Method

A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

The Waterbury Summer Project

Is it time to drop some winter fat? Here’s your 8-week plan.

Tip: Boost Strength Instantly With 2 Exercises

Take the brakes off your nervous system and you'll automatically be able to lift more. Here's how to do it.

Tip: Boost Workout Recovery in the Shower

Do cold showers really speed workout recovery? Dr. Waterbury tested out a specific way of doing it. Here's what happened.

Tip: Build Bigger Biceps With Isometrics

Take a tip from gymnasts and add this exercise to your arm workouts. Here's how to do it.

Tip: Build Bigger Triceps With Push-Ups

Regular triceps push-ups are good, but this variation will make them much more effective. Check it out.

Tip: Discover the Single-Best Calf Exercise

Looks odd, but it damn sure works. Check it out.

Tip: Do Jump Squats with Judo Push-Ups

Get ready for 150 reps of fat-burning pain. Here's how to do it.

Tip: Do Pull-Ups Without Elbow Pain

For pull-ups, use a grip that'll allow your wrists to rotate naturally. Here's why.

Tip: Do This 2 Minute Drill Before Every Workout

Awaken the nervous system before training to recruit more muscle fibers. Here's how.

Tip: Eat Enough Cholesterol

There's no correlation between cholesterol intake and bad cholesterol in your blood. In fact, you need it to maximize T levels. Here's why and where to get it.

Tip: For Bigger Biceps, Do This Exercise

Nope, it's not the curl. Here it is, plus a gym-friendly alternative.

Tip: Hone Your Technique With Wall Squats

Improve your squat and deadlift with this simple drill you can do at home. Here's how.

Tip: Perform Antagonist Training

Recover faster and get stronger by manipulating your nervous system. Here's how.

Tip: Take the 9 Minute Fat Burning Challenge

Scorch fat with the swing & clap finisher. Here's how.