A novel calf routine plus a selection of old-school total-body exercises.
An awesome program to boost your vertical, plus a twice-per-week specialization plan to build your puny traps.
6 ways to pack on muscle, from adjusting heel position to build freaky quads to slowing down rep speed for gargantuan biceps.
Christian gives you a peek into his current diet, his current supplementation plan, and a new, rapid-growth strength building program.
A muscle-numbing routine for the most spectacular, but often most-neglected body part.
Thibs thinks you're looking kind of small lately. Says your girlfriend's been bad-mouthing your physique, too. Fortunately, he's taken pity on you and come up with some new movements for you to try.
Thibs is a sadistic SOB because he's always glad to bring more pain your way. This time the red glow of his laser sight is dancing around your chest and he's ready to pull the trigger.
The Thibster shows you how to build your shoulders, save your waistline when dining out, and appreciate some old-school lifts from the floor.
If you’re looking to jack up your wheels as fast as possible, this is the program for you.
Volume, frequency, density, intensity, and intensiveness. Here’s what you need to know about each to train right for your goals.
Muscle insulin sensitivity, lifting tempo, and how to use control days to maximize your mass phase.
With mechanical drop sets, instead of reducing the load, you switch to a new but similar exercise by changing the grip, angle, etc. The result is a whole lot of burning and a whole lot of growth.
Drastically increase fat use for fuel by increasing energy expenditure and stimulating the release of free-fatty acids. Here’s how.
The Voyer Shrug is for anybody that has a slouched posture, shoulder problems, is preparing for an intense strength phase, or just wants to tap into some new growth.
This week Thibs presents a "Survivor" inspired workout where you do four basic strength-exercises in a circuit. As soon as you reach failure on a particular movement, it gets "voted off the island."
There are 3 ways to simulate growth: Inflict structural damage, increase neural activation, or prevent blood and oxygen from entering the muscle during a set. Few exercises do all three, but the constant tension alternate curl does.
You've spent the spring and summer training to look good on the beach. As a result, you now have the chest and arms of a silverback gorilla, but the thighs and calves of a pink flamingo. Time to fix that.
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.
How often should you train? How long should you rest between sets? Get the answers here.
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.
Training to failure, CNS fatigue, and choosing the best exercises for your goals.
There's more than one way to deadlift. Fire up your glutes and hams with these 10 variations. Get 'em here.
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.
Magnum guns, bowling pin forearms, and a Herculean torso, all in one article.
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.