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3 Ways to Grow More Muscle

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

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
  • Training for Newbies - Part 1

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

    Nutrition for Newbies - Part 1

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

    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.

    Pump Down the Volume

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

    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.

    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.

    Let's Get Nasty

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

    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.

    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.

    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.

    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.

    Thib's Quick Tricks

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

    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.

    Dissecting The Deadlift

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

    Fatigue and Best Exercises

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

    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.

    Training Frequency and Rest Periods

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

    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.

    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.

    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.

    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 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.