Z - A NEWEST
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Your Ticket to the Gun Show!

Sometimes, to get your biceps and triceps to grow, you have to specialize. This is the plan you need.

You Don't Know Jack About Your Back

A muscle-numbing routine for the most spectacular, but often most-neglected body part.

You Don't Know How to Curl

Exactly how you perform a curl can mean the difference between having puny biceps and big biceps. Here's how to curl to double your rate of growth.

Why Training Stops Working and How to Fix It

Have you become nonresponsive to lifting? It can happen. Here's how to cure the problem and get your body responding again.

What Overtraining Is and Isn't

Most people who use the word “overtraining” have no clue what it really means. Are you one of them? Here's everything you need to know.

Wave Ladders for Maximum Strength

Ladders and wave loading are both great ways to build size and strength, but combine them and you get something magical.

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.

Violent Variations - Part 3

High Stimulation Training Methods for Enhanced Growth

Violent Variations - Part 2

High Stimulation Training Methods for Enhanced Growth

Violent Variations - Part 1

High Stimulation Training Methods for Enhanced Growth

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.

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.

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.

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.

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.

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
  • 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.

    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.

    Triple Threat

    How to Build a 3-D Upper Body

    Tricks of the Trade - Get Strong Fast!

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

    Training Frequency and Rest Periods

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

    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.

    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 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.