For 20 years, this coach has tested just about every muscle-building method out there. Here are his top five tips for gains.
Many lifters are making a big mistake when training biceps. They're "missing" parts of the muscle! Are you? If so, these exercises will get you growing again.
Break out of your chest-training rut to build more muscle and more strength. Here are nine brutal ways to do it.
Boost your metabolism, improve blood sugar levels, and increase metabolic flexibility. Here's how.
Get more muscle growth with internal focus of attention. Here's how.
One of the most influential factors in testosterone production is sleep quantity and quality. Here's how get some anabolic Z's.
Don't forget the importance of fat. Here's what kind, and how much you need (minimum) for testosterone production.
Reaching your physique or performance goal is about more than sets, reps, and exercises. Here's how to get your mindset right.
To build your pecs, sometimes you have to break the rules. Here are two ways to do it.
This is really going to hurt, but you'll love the results you'll get in chest and triceps growth. Try these two exercises.
This unique exercise hits both heads of the biceps and challenges your arms in a whole new way. Check it out.
Build those puny triceps with this advanced training method. Here's how.
To build all three portions of the traps, do exercises for each... not just shrugs. Here's how.
Sometimes you have to break the rules to build muscle. Here's one example, plus a great way to build your chest.
I believed in intermittent fasting, gave it a fair shot, then changed my mind about it. Here are the big drawbacks to fasting.
Studies show how competition allows you to achieve things you couldn't have otherwise. Check this out.
For complete chest development, don't forget this classic. Bonus: There's a new way to do it for even better results. Check this out.
Want to prevent fat gain once you've leaned up? Give these two protocols a shot.
Gains stalled? Try this classic training method guaranteed to get you growing again.
To maximize arm size, you need to add this biceps movement to your program.
For pure size gains, many bodybuilders have forgotten about this pec-building staple.
No, you won't overtrain... if you do it right. And the gains are awesome.
Nail the under-stimulated portion of your biceps and you'll add size fast. Here's how.
If your goal is hypertrophy, use these techniques the next time you do dumbbell bench presses.
If your biceps have stopped growing, it's time to try something new, like this superset. Check it out.