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The Five Elements of Program Dominance

Volume, frequency, density, intensity, and intensiveness. Here’s what you need to know about each to train right for your goals.

Beef Up Your Body Composition

Muscle insulin sensitivity, lifting tempo, and how to use control days to maximize your mass phase.

Jack Up Your Arms With Mechanical Drop Sets

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.

Stripping Fat With Metabolic Pairings

Drastically increase fat use for fuel by increasing energy expenditure and stimulating the release of free-fatty acids. Here’s how.

The Voyer Shrug

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.

The Reality Show Mass Circuit

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."

The Constant Tension Alternate Curl

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.

Hot Wheels in a Hurry

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.

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.