Lower reps or higher reps? It depends on the fiber dominance of the muscle in question. Check out this handy guide.
There's more than one way to build nasty strength, but you always have to be smart about max effort training and exercise variety. Here's your guide.
This grip strengthening method is flat-out nuts, but it works remarkably fast. Check it out.
Stop burning out, being weak, and wasting time. Follow these proven training principles and keep the progress coming.
Looks odd, but it'll hit your shoulders in a way that other delt exercises can't. Check it out.
Cluster sets have always been great for strength gains. Here's a new twist on them that'll maximize hypertrophy too.
No hype, no exaggeration. How to build muscle as fast as humanly possible. Get the plan here.
You don't see many people doing this one. Of course, you don't see many people with great traps either. Check it out.
These monster sets are so tough you should only use them for three workouts in a row. Check 'em out.
It's the single best exercise for power athletes. Here's why and how to do it.
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.
If you have hard-to-grow biceps, this specialty plan is made for you. Check it out.
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.
Spot reduction is a myth... except when it works. Here's how to target stubborn body fat stores with specialized training.
For size and strength gains, it's hard to beat this unique training method. Check it out.
Use controlled momentum to make barbell shrugs safer and more effective. Here's how.
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.
Your best gains will come from getting strong on the big basics. Here's why, and what to do.
Going heavy builds muscle, but don't forget constant tension and lactate build-up. This routine provides both. Check it out.
There are many set-rep protocols for hypertrophy, but this one has stood the test of time. Check it out.
There are several ways to lunge, and one big way to screw it up. Here's what you need to know.
The leg press can be a muscle-building staple if you know how to do it right. Check out these tips and variations.
The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.
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.
Got two minutes, a high pain tolerance, and the desire to build muscle? Then this training method is for you.