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Variety and Rules for Progression

The real secret to building muscle and strength is to progress. You have to challenge your body and find ways to progressively ask more of it. Christian tells you how.

Training Frequency and Rest Periods

How often should you train? How long should you rest between sets? Get the answers here.

Type of Contraction and Exercise Duration

The Canadian Vin Diesel shows you which type of contraction (constant tension, stretch reflex, etc.) to use with different movements, along with explaining why you should absolutely keep your training sessions under 60 minutes.

Fatigue and Best Exercises

Training to failure, CNS fatigue, and choosing the best exercises for your goals.

Dissecting The Deadlift

There's more than one way to deadlift. Fire up your glutes and hams with these 10 variations. Get 'em here.

Beast Building - Part 3

In the first two phases of the program, the focus was on strength and power. Now it’s time to hit the mirror muscles and get the look too.

Thib's Quick Tricks

Magnum guns, bowling pin forearms, and a Herculean torso, all in one article.

Beast Building – Part 2

The second phase of a three-month plan designed for those who want to get bigger and have the power and strength to back it up.

Beast Building - Part 1

The first installment of a three-part series that'll turn you into a thick, dense, and rugged beast in three short months.

Violent Variations - Part 4

We can always count on Christian to give us some great new movements that, in addition to spurring new muscle growth, will elicit bewildered stares from all the ACE certified trainers in the gym.

Up for a Quickie?

Christian serves up 3 innovative methods for taking your gains to new heights - one for biceps, one for arms in general, and a Bizarro World method that involves doing the opposite of everything you now do.

Let's Get Nasty

Add size to your frame by adding weight to the bar. Here are four methods to use.

Hungarian Oak Leg Blast

We don't have a picture of him in the article. We don't even know his name. But this alleged monster's training program was too compelling to pass up because of a technicality.

5 Reasons for Failed Body Transformations

Everyone wants a great “after” photo, but why do so few achieve it? Probably because of one (or more) of these mistakes.

Pump Down the Volume

Do less to build more muscle? The pros and cons of low volume training.

Nutrition for Newbies - Part 2

Not sure what to eat? Here are 14 nutritional nuggets, and how to accomplish almost any physique goal. Check it out.

Nutrition for Newbies - Part 1

New to lifting? Here's what you need to know about nutrition. Check it out.

Training for Newbies - Part 2

More great training advice for new lifters. Even you crusty vets will learn something. Check it out.

Training for Newbies - Part 1

If you're new to bodybuilding, this one is for you. Check it out.

Staggered Ab Training

Finally, an ab training program that's excuse proof! No more throwing in a couple of pathetic, obligatory crunches at the end of a workout. And the answer was staring you in the face the whole time.

  • Abs
  • 3 Ways to Grow More Muscle

    From beginner to advanced lifter, here’s how to balance the three most important mechanisms of hypertrophy.

    How to Design a Damn Good Program - Part 2

    Tired of relying on a personal trainer? Learn to write your own workouts. Get the hang of exercise order, rest intervals, recovery, and special methods for muscle growth. Here's how it works.

    How to Design a Damn Good Program - Part 1

    The smart lifter’s guide to writing the best training program for his needs and goals. Check it out.

    The Best Reps

    Four smart rep schemes you can apply to almost any workout.

    Motivate Lagging Muscles

    Thibs lists five reasons why you're not growing (not including the fact that your workout consists of 5 minutes on the Thigh Master you found in your mom's closet). Oh yeah, he also gives some pretty cool quick fixes.