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The Simple Plan For Stubborn Body Fat

Nearly every trainer will say that you can't spot reduce. Well, maybe THEY can't. But here's what stubborn body fat actually is, and how to lose it.

Super-Fast, Super-Effective Workouts

Build more muscle from two or three short weekly workouts than most guys do from training six days a week. Try these programs.

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: 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 Most Under-Used Hypertrophy Tool

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

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.

Tip: Sleep, Testosterone, and Insulin Sensitivity

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

6 Diabolical Drop Sets

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

Tip: The Protein-to-Bodyweight Ratio

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

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: 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: The Best Rep Scheme for Size

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

Tip: Catch a Wave, Get Stronger

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

Tip: Ramp. Work. Rest-Pause.

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

The 7 Simple Muscle-Building Habits

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

Tip: 50 Reps for a Bigger Back

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

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.

The Best Rep Scheme for Greater Gains

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

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 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.

The Hybrid Athlete Program

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

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.

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: 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: 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.