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Tip: Try the Kettlebell Krusher

All you need for this quick workout is 8 minutes and a kettlebell. Check it out.

Row Every Day: The Thick Back Solution

Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

Tip: Rest-Pause for Size & Strength

This training method not only works fast, it's also extremely satisfying if you like heavy weights. Check it out.

Tip: Reps & Techniques for Size Gains

Get back to the basics of hypertrophy training with these proven methods.

Tip: Why Natural Lifters Can't Grow (Much)

Aside from their deficiency in bodybuilding drugs, most natty lifters make two training mistakes. Here's how to fix them.

Tip: What Your Number One Goal Should Be

It doesn’t matter if you want to lose fat or build muscle. There’s something else you need to do first.

Tip: Specialized Supplements for Hard-to-Burn Fat

Training and diet not enough shed that last bit of fat around your belly? There are a few supps proven to eliminate trouble spots.

Tip: Spot Reduction That Works

Yes, it can work with the right type of training. The effect is small, but if you're fine-tuning your physique it'll make a noticeable visual difference.

Tip: The Simple Math of Rapid Fat Loss

Want to drop the chub quickly but still retain lean body mass? Grab your calculator and follow this formula.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

Concurrent Training: The Ultimate Cardio Strategy

Get stronger and increase your work capacity and cardiovascular health at the same time. Here's your plan.

The Best Rep Scheme for Greater Gains

Not getting any stronger? Not getting any bigger? Use this method to get your gains going again.

Heavy Weights and Skin-Splitting Pumps

If you combine heavy weights and a pump, your muscles have no choice but to get bigger and stronger. Here are 5 proven ways to do it.

Tip: 50 Reps for a Bigger Back

Here's how to use the 10-1 method to build a barn-door back.

The 7 Simple Muscle-Building Habits

Don't overcomplicate muscle growth. It's actually simple. Practice these habits and get bigger.

Tip: Ramp. Work. Rest-Pause.

Use this smart training method to increase tension for size and strength gains.

Tip: Catch a Wave, Get Stronger

Manage fatigue and blast new personal records with 7/5/3 wave loading. Here's how.

Tip: The Best Rep Scheme for Size

Trigger muscle growth 3 different ways with this effective (but painful) loading method.

Tip: Boost Your Deadlift with Macro and Micro-Sets

Here's how to use cluster training to strengthen your deadlift and add pounds of new muscle to your physique.

Tip: Meal Frequency and Muscle Gains

Don't get caught up in fad diet hype. For hypertrophy, you need frequent meals and extra calories. Here are some simple guidelines.

Tip: The Protein-to-Bodyweight Ratio

Simple and proven. Here's how much protein to eat.

6 Diabolical Drop Sets

Grow faster and build your pain tolerance. Try this hardcore training method for one month.

Tip: Sleep, Testosterone, and Insulin Sensitivity

Lack of sleep turns you into a pudgy sissy. Here's the science.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.