Squeeze a loaded muscle and follow it with full-range reps. Why? You'll build a ton of new muscle. Here's the plan.
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.
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.
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.
Get your abs back fast with one simple diet tip and four grueling fat-burning finishers performed a few times per week.
Isometric training works for building muscle, but you've probably been doing it all wrong. Here's how to get real results with isometrics.
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.
Wild, neuro-science based methods to recruit and fatigue the maximum number of motor units with each exercise.
Smash a new personal record every two weeks with this innovative system based on RPE (rate of perceived exertion).
The interview concludes with a fascinating discussion of sit-ups, rotational strength, and a much more precise definition of "core."
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.
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.
Speed training or maximal training? What's the difference and why is knowing the difference important?
What happens when an old-school training staple meets an insane high-frequency approach? Awesome things. Check it out.
Sculpt a core of steel the MMA way!
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.
Increase muscle gain and accelerate fat loss in just a few minutes a day with this simple supplemental workout.
There's one ridiculously simple way to guarantee muscle growth. Are you open-minded enough to try it?
Waterbury updates his most famous–and effective–bodybuilding program with new strategies.
Waterbury updates his most famous - and effective - bodybuilding program with new strategies.
Got lagging muscles? Build your calves, abs, quads, hams, traps, and chest. We'll show you how.
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.
Three fantastic, easy-to-learn weight routines that will buff you out and lean you up fast.
3 Tricks that can instantly add 20 to 40 pounds to your best previous lifts.
A few cool tricks to help make High Frequency Training work for you.