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A New Way to Trigger Fast Muscle Growth

Squeeze a loaded muscle and follow it with full-range reps. Why? You'll build a ton of new muscle. Here's the plan.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

The New High Frequency Training

Choose an exercise, do it daily, add a rep every day. Yes, it can be done. And yes, it will lead to shocking new muscle growth. Get the details here.

Triple Threat Core Training

Properly bracing your abs can immediately boost your strength. Combine that trick with three core exercises and you've got high performance and great abs.

Fast Abs: 4 Fat-Burning Finishers

Get your abs back fast with one simple diet tip and four grueling fat-burning finishers performed a few times per week.

Isometric Exercises That Work!

Isometric training works for building muscle, but you've probably been doing it all wrong. Here's how to get real results with isometrics.

More Muscle in 10 Minutes A Day

With just a kettlebell and a home pull-up bar you can easily increase your training frequency and pack on some new muscle. Here’s how.

Pull the Hypertrophy Trigger

Wild, neuro-science based methods to recruit and fatigue the maximum number of motor units with each exercise.

797M for Strength

Smash a new personal record every two weeks with this innovative system based on RPE (rate of perceived exertion).

An Interview with Dr. Stuart McGill - Part 2

The interview concludes with a fascinating discussion of sit-ups, rotational strength, and a much more precise definition of "core."

An Interview with Dr. Stuart McGill - Part 1

The world famous spine expert puts the whole spinal flexion, rounding-the-back issue to rest, along with describing the proper way to train core rotation and much more.

How to Build Any Muscle Group

The 30-Rep Method, 5 Minutes of Hell, the boxer drill, and more scientific but outside-the-box thinking from one of weightlifting's revolutionaries.

Why You Need More Strength

Speed training or maximal training? What's the difference and why is knowing the difference important?

13,064 Pull-Ups in 5 Months

What happens when an old-school training staple meets an insane high-frequency approach? Awesome things. Check it out.

Iron Core: How to Build a Punch-Proof Body

Sculpt a core of steel the MMA way!

Targeted Compound Arm Training

Single joint exercises are fine, but compound lifts will do more for your overall size and strength. Here's how to build your arms with compound work.

PLP: The 60-Day Challenge

Increase muscle gain and accelerate fat loss in just a few minutes a day with this simple supplemental workout.

Get More Nerve!

There's one ridiculously simple way to guarantee muscle growth. Are you open-minded enough to try it?

HFT 2.0: The Good, The Bad, and How to Build Bigger Calves

Waterbury updates his most famous–and effective–bodybuilding program with new strategies.

HFT 2.0: How to Add Muscle or Hit 20 Pull-Ups

Waterbury updates his most famous - and effective - bodybuilding program with new strategies.

The Eight Best Muscle-Building Exercises

Got lagging muscles? Build your calves, abs, quads, hams, traps, and chest. We'll show you how.

Big Back, Big Chest, Real Fast

Six days each week, do 100 push-ups and 50 pull-ups. Sounds simple and maybe a little crazy, but it works. Get the full plan here.

Cool Routines for Building Muscle, Burning Fat

Three fantastic, easy-to-learn weight routines that will buff you out and lean you up fast.

Add 20 Pounds to Your 1RM Today

3 Tricks that can instantly add 20 to 40 pounds to your best previous lifts.

Bigger Muscles Through HFT

A few cool tricks to help make High Frequency Training work for you.