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I, Bodybuilder

No hype, no exaggeration. How to build muscle as fast as humanly possible. Get the plan here.

Tip: Build Traps with Overhead Shrugs

You don't see many people doing this one. Of course, you don't see many people with great traps either. Check it out.

Tip: Try the Heavy Density Lifting Method

These monster sets are so tough you should only use them for three workouts in a row. Check 'em out.

Tip: Do the Power Snatch from the Hang

It's the single best exercise for power athletes. Here's why and how to do it.

Tip: Train the Same Muscle Two Days in a Row

For better gains, hit a muscle hard and heavy one day, then again the next day with lighter pump work. Here's why that works.

Tip: Train Biceps Daily for 4 Weeks to Grow

If you have hard-to-grow biceps, this specialty plan is made for you. Check it out.

Tip: Keep Lifting Heavy When Dieting

Some people ditch the heavy weights and do tons of light reps when in a fat loss phase. That's a mistake. Here's why.

Targeted Fat Mobilization

Spot reduction is a myth... except when it works. Here's how to target stubborn body fat stores with specialized training.

Tip: Use the Continuous Ramp Method

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

Tip: Do the Power Shrug for Traps

Use controlled momentum to make barbell shrugs safer and more effective. Here's how.

The Future of CrossFit Training

CrossFit is no longer just an endurance contest between people with crappy form. It's now a sport and real competitors need to train smarter.

Tip: Stop Focusing on Isolation Exercises

Your best gains will come from getting strong on the big basics. Here's why, and what to do.

Tip: Build Your Shoulders With This Workout

Going heavy builds muscle, but don't forget constant tension and lactate build-up. This routine provides both. Check it out.

Tip: Do This Set-Rep Scheme for Size

There are many set-rep protocols for hypertrophy, but this one has stood the test of time. Check it out.

Tip: Master the Lunge for Better Legs & Glutes

There are several ways to lunge, and one big way to screw it up. Here's what you need to know.

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.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

Tip: Try These 4 Leg Curl Tricks

The lying leg curl works, but most people only get half the results they could be getting. Here's how to make it work better.

Tip: Build Muscle With "Death By" Sets

Got two minutes, a high pain tolerance, and the desire to build muscle? Then this training method is for you.

Tip: Do Band Pull-Aparts

Here are three ways to do this exercise that'll build your back, make your shoulders feel good, and even boost your bench press.

Tip: For Bigger Triceps, Do Heavy Lockouts

For thick, strong triceps, you need to hit the lateral head. Here's the best way to do it.

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: Drop the Garbage Sets and Train Smarter

Is half your workout worthless? Here's how to spot the garbage, plus a better training plan for muscle gains.

Look Like a Bodybuilder, Perform Like an Athlete

Building muscle size, strength, and explosive power – as a single strategy – produces the absolute best gains, period! Here's how.

Tip: Raise Your Elbows at the End of a Curl

To get bigger biceps, you have to train all three functions of the muscle. This is the forgotten function. Here's how to do it.