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Tip: How Much Muscle Can I Build in a Month?

It depends on how long you've been lifting and a few other things. Here's the breakdown of what you can expect.

Tip: How to Get Results with Chest Machines

Sure, free weights are usually better, but if your goal is big pecs then this machine technique can beat the barbell.

Tip: Increase Your Muscle Density

Use this twist on the drop set method to build thick muscle that's as strong as it looks.

Tip: Lift With Two, Lower With One

This training method builds muscle several different ways, including increasing growth factors like IGF-1. Here's how to do it.

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: More Important Than the Weight You Lift

If your main goal is to build muscle, stop training with your ego. Try this instead.

Tip: One Lift for Total Body Power

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

Tip: Pause Reps for Strength and Stability

Hit a sticking point on a major lift like the deadlift? Try this.

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: Pre-Stimulation Hamstring Training

Use this simple technique to build bigger, stronger hams.

Tip: Ramp. Work. Rest-Pause.

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

Tip: Range of Motion – Trickier Than You Think

Always use a full range of motion... except when you shouldn't. This can change as you gain more experience. Info here.

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: Sorry, You Do Need Some Cardio

But what type is best? HIIT or LISS? Here's what you need to know.

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 2:1 Technique for Big Legs

Hammer your hamstrings without all the joint stress and CNS fatigue. Here's how.