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Tip: Use the Bus Driver Exercise for Delts

Looks odd, but it'll hit your shoulders in a way that other delt exercises can't. Check it out.

Tip: Use the Continuous Ramp Method

For size and strength gains, it's hard to beat this unique training method. Check it out.

Tip: Use the Thumbless Bench Press

This type of grip eliminates shoulder and triceps pain in heavy benchers. And yes, it's safe if you're not an idiot. Here's how to do it.

Tip: Use These Leg Press Techniques

The leg press can be a muscle-building staple if you know how to do it right. Check out these tips and variations.

Tip: Use This Workout to Build Your Puny Calves

To add size to the calves you must remove the stretch-reflex and perform loaded stretching.

Tip: Want Size? Use the Omni-Contraction Method

This is one of the best ways to perform sets for hypertrophy goals. The only downside? Blood will squirt out of your eyes.

Tip: What Natural Lifters Can Learn From Arnold

No, the natty guy shouldn't train exactly like Schwarzenegger, but he should copy Arnold and do this.

Tip: Women, Train Like Men (For the Most Part)

There are only a few differences in how women should train versus men. Here they are.

Top 10 Tips to Grow Bigger & Stronger!

Ten things you should be doing to reach your size and strength goals.

Training for Easy-Hard Gainers 2

Ecto-mesomorphs: the lean and lanky guys who've built muscle. Here's what they can do to stay on the gain-train.

Training for Easy–Hard Gainers 1

Most strength coaches will categorize an athlete or client into one of three classes based on their responsiveness to training: easy gainer, hard gainer and average gainer. Let's take a look at each category.

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.

Training Frequency and Rest Periods

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

Tricks of the Trade - Get Strong Fast!

Six high-tech tactics that’ll get you even stronger.

Triple Threat

How to Build a 3-D Upper Body

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

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.

Ugly Ab Training

Forget about trying to build pretty abs with crunches. Instead, build nasty-strong abs and they'll look great too. Here's how.

  • Abs
  • Unilateral Work for Building Muscle

    You probably never thought about it, but most people can't produce as much force using two bilateral limbs to perform an exercise as they can if they perform the exercise with each limb individually and then add together the force of each side. It's called the bilateral deficit and you should take advantage of it to pack on some muscle.

    Unlock Natural Gains: Neuro Type 1

    To build muscle or strength, your training must match your genetic neurological profile. Here's how Type 1 should train.

    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.

    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.

    Violent Jump Squats for Dense Muscle Growth

    Doing jump squats will make you powerful while recruiting fast-twitch fibers and giving you dense, muscular legs. Here’s what you need to know.

    Violent Variations - Part 1

    High Stimulation Training Methods for Enhanced Growth