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Build Your Own HFT Program!

Drop the conventional body part split and take a high-frequency approach. Check this out.

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.

Bodybuilding's Next Frontier

High frequency training is the future of bodybuilding. But you have to be smart about it. Here’s your guide.

Get Lean Without Dieting

They say you can't out-train a bad diet, but you CAN out-train a moderate one. Here's how to work out and eat so that you can still make progress without strict dieting.

How Your Muscles Grow

If they aren't growing, is high frequency training the answer?

8 Weeks to Monster Shoulders

Two training experts come together to design a great shoulder-building program. Check it out.

10 x 3 For Fat Loss

Think fat loss requires high-rep training and tons of cardio? Think again. You can torch fat in sets of three.

Building Your Rep - Part 2

Now it's time to take a closer look at the smallest functional unit of training parameters: the repetition. If you build your repetition quality, you'll reap more gains from your workouts. That's definitely a good thing!

Building Your Rep - Part 1

Regardless of the profession in question, your "rep" (reputation) is usually what gets you where you want to go. In the world of physique and performance enhancement, building your rep is equally important, except that we're talking about an altogether different type of "rep" here.

The High Frequency Secret

How to increase your training frequency (without burning out) to get better results in the gym.

Perfect 10 Training

A training strategy that has you hitting your lagging body parts for ten sessions each week. Yes, it can be done, and it works. Check out the plan.

The Art of Waterbury

How one of our top coaches programs exercises, sets and reps, progressions and more. Check it out.

Frequency: The Key to Success

I'll freely admit it. I've been extremely reluctant to sit down and write this article. Why? Well, the reasons are numerous, but it basically boils down to the pertinacity of the exercise community.

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.

Primed For Muscle

Maximizing the neuromuscular system for greater hypertrophy.

The Skinny Leg Syndrome

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

Hybrid Hypertrophy

Get stronger and build muscle with this unique 4-week training plan.

SOB Training

First, a lesson in muscle hypertrophy. Then, a training plan that takes all that science and puts it into a training plan that you can personalize to fit your needs. Check it out.

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 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.

Lift Fast, Get Big

Nothing makes PRs and gains stagnate sooner than training like a granny. Want to harden up fast? Lift fast.

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.

Total-Body Training

A simple but smart plan that blends old-school basics with new-school periodization.

Waterbury's Top 10 Tips

What do you get when you ask some of the world's top strength coaches and nutrition gurus to share their most powerful tips for dramatic physique changes? You get one hell of an article series!

5 Ways to Get the Most out of Your Gym Time!

If you're like me in any way, you probably have about ten too many things going on in your life. Sometimes your workout gets buried in the depths of your "to do" list.