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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: One Lift for Total Body Power

And it'll add size to your upper back too. Check it out.

Tip: Pre-Stimulating Agonist Supersets

Use this training technique to boost muscle fiber recruitment and build a better mind-muscle connection with lagging muscles.

Tip: Ramp. Work. Rest-Pause.

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

Tip: Reps & Techniques for Size Gains

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

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: Simple Macros for Muscle Building

No need to overcomplicate things. Lift hard and follow these easy guidelines.

Tip: Sleep, Testosterone, and Insulin Sensitivity

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

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: Stop Rowing Wrong

You're not starting a lawnmower when you do dumbbell rows. Here's a better way to row for big gains.

Tip: Strengthen Your Mind-Muscle Connection

Once you're past the newbie stage, this becomes more and more important. Here's how to build the connection and your arms!

Tip: Take the 100 Rep Push-Up Challenge

Not only is this a "fun" test, it'll also expose any weaknesses you may have in your core. Here's how to do it, and how to improve if you can't do it.

Tip: Take the 65-Pound Goblet Squat Challenge

Get stronger and increase mobility. All you need is one kettlebell or dumbbell. Here's how to do it.

Tip: Test Your Vertical Jump

If you can't hit 30 inches you have work to do. Here's an easy way to test your vertical and what to do if it stinks.

Tip: The Best Arm Exercises for Long-Armed Lifters

If you have long arms, it's tougher to build biceps and triceps. Use these exercises to bring them up.

Tip: The Best Rep Scheme for Size

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

Tip: The Halving Method for Hypertrophy

Lifting heavy is good, but ONLY lifting heavy won't get you the size gains you're after. Get the best of both worlds with this tactic.

Tip: The Mirror is the Ultimate Judge

Forget about how much you weigh. Here are some better ways to track your progress.

Tip: The Missing Chest Exercise

Here's how to increase muscle fiber recruitment to build bigger, stronger pecs. And most people never even do it.

Tip: The Missing Element of Muscle Gains

Go heavy or go home, right? Well, there's something else you need to do before you go home if you want to build muscle.

Tip: The Most Under-Used Hypertrophy Tool

It's sometimes tedious and boring... but it works every time. Check it out.

Tip: The Protein-to-Bodyweight Ratio

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

Tip: The Right Number of Calories for Clean Gains

To build muscle at an optimal rate, you need to consume extra calories. But how many? Here's an easy formula to use.

Tip: The Right Reps for Strong Hammies

When it comes to building hamstrings, your rep range matters. Here's what to do.