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The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

The Rest-Pause Technique

It's a simple training strategy, but oh-so effective. Charles has just one question: Why aren't you using it!?!

The Real Reason You're Not Making Gains

This is either going to make you feel better or feel worse about your training progress. Either way, you'll learn something valuable.

The Primary Pattern Workout Plan

Train each of four primary lifting patterns every workout, then choose two optional exercises. Simple and effective. Here's how to set it up.

The One-Set Challenge

Here's how to set yourself up for the hardest set you've ever done and renew your optimism about your growth potential.

The Olympic Lifts Are Overrated

Are you doing Olympic lifts to get bigger, stronger, and more explosive? You're probably wasting your time. Here's why.

The Novelty Workout

While variety is good – even necessary – too much of it derails your progress. Here’s what you need to know.

The Motivation Secret

When you've got the right goals in your training (and life), all the little things take care of themselves.

The Most Intelligent Way to Train

A training program is only as effective as your ability to recover from it. So smart lifters plan their workouts accordingly. Here's how.

The Most Effective Exercises for Muscle Mass

Your goal is size. Do your exercises meet at least five of the six criteria here? If not, you're wasting time.

The Jogging Delusion

Long distance running beats sitting on your butt, but it's absolutely inferior to weight training and HIIT on every front.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

The Hub and Spoke Method

A new way to organize your workouts to quickly boost a lagging lift or stubborn muscle group.

The End of 3x10

Still doing three sets of ten on everything? There are better ways. Here's how to use varied sets for fast size gains or massive strength gains.

The EDT Arm Specialization Mesocycle

One Inch in One Month (Oh, and Yes, It WILL Hurt!)

The Deload is Dead

Forget taking a deload week. You can rest when you're dead. Scheduled contrast weeks are far superior.

The Bodybuilder-Powerlifter Hybrid

Bodybuilders are all show and no go. Powerlifters are fat. Rather than stereotype, a good lifter needs to be both a bodybuilder and a powerlifter.

The Badass Deadlift Program

Here's a devastatingly effective (and even fun) deadlift program that makes you want to run to the gym to try it out.

The 7 Gym Rules Never to Break

A lot of gyms are filled with annoying jackasses. Here's a little checklist to make sure you're not one of them.

The 6 Most Overrated Exercises Ever

Just because everyone does them doesn't mean they're optimal for you. It's time we reevaluate these 6 popular movements.

The 5 Most Beneficial Exercises

The best exercise isn't the one that hurts the most, but the one that has the greatest benefit compared to its costs.

The 5 Bad Habits of Weak Lifters

Sometimes success involves studying the habits of unsuccessful people and then doing the opposite. Here are five of their bad training habits.

The 21-Day Itch – Never be Bored Again!

If you've been training as long as I have, I'm sure you can relate to feeling a bit stale and uninspired with your workouts at times.

Staley Strategies: The A-B Split

When I look at all the questions that people send me, one of the more common themes I notice is confusion around the topic of putting together your weekly training cycle. So for my first edition of <i>The Staley Strategies</i>, I thought I'd elaborate on one of my all-time favorite strategies (this one being a tactic, technically speaking): the A-B split.

Stack-10 Training

Choose a big lift that needs work. Apply the Stack-10 plan. Smash plateaus and pack on new muscle in 6 workouts. Here's how.