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The 500 Rep Shoulder Workout

Change the look of your physique in 12 workouts with this insane (but intelligently designed) delt specialization plan.

Tip: Do Rack Pull-Ups for Bigger Lats

It looks like you're "cheating" but doing your pull-ups this way has several advantages. Take a look.

Tip: The Deadlift Isn't Enough

Yes, the deadlift is awesome, but it's not so great for hypertrophy. Here's why, plus a better option for size gains.

Tip: Are You a Monk Dieter or a Monkey Dieter?

If your main goal is fat loss, then you need to know which camp you fall into. BOTH are mistakes. Check it out.

Tip: The Sad Truth About the Bench Press

The world's favorite chest exercise isn't that great at building the pecs. Here's why, plus some better exercise choices.

Fat Loss: 5 Mistakes and How to Avoid Them

Trying to get lean? Even experienced lifters make these diet and training mistakes. Are you?

Tip: Front Squat on the Smith Machine

Forget what the little functional training nerds say. If your main goal is big legs, the Smith machine beats the basic barbell. Here's why.

Tip: Make This Exercise For Traps Even Better

Here's how to take a classic trap-building movement and make it even more effective.

Get Your Girl To Lift

Does lifting make women bulky? Many still seem to think so. But if you want to help them get in shape without scaring them off, here's the script you need to follow.

The Most Hated Machine in the Gym

The Smith machine is used by bodybuilders, strongmen, and powerlifters. And they're bigger and stronger than you, hater. Maybe it's time you learn to use it right. Here's how.

Tip: Make This Decision, Make More Gains

Before you ever step foot into the gym, you have a big choice to make. That choice will determine everything. Here it is.

Tip: Manipulate Intensity, Volume, and Frequency

Smart training will allow you to recover. Strategize the most important variables to recover quickly and make faster gains. Here's how.

Tip: Take the 15-Minute Chin-Up Test

Build your biceps (finally!) with this progressive weekly workout.

Tip: Smash Plateaus With One Simple Trick

If your fat loss, muscle gains, or strength gains have stalled out, this important lesson is for you.

Tip: Prioritize for Maximum Results

Big strong guys do it. Small weak guys don't. Here's a hard lesson you may need to learn.

Tip: Avoid This Major Training Mistake

Want to get bigger and stronger? Then you're going to have to remove this bad habit from your life. Check it out.

Tip: Finish What You Start!

Sometimes broscience beats studies. Here's why and what you need to do to keep getting better.

Tip: Adhere to the 90% Rule

A simple guideline that cuts through the dietary dogma and gets you back on track. Check it out.

5 Things Big Strong Guys Do

Here are five habits of highly effective lifters that you should adopt. Or just keep sucking. It's up to you.

Tip: Stop Disregarding the Importance of Sleep

Lack of sleep makes you fatter and even leads to muscle loss, regardless of diet. Check this out.

Tip: Stop Doing Excess Cardio

If you "have to" do tons of cardio to stay lean, your diet sucks. Here's a little realty check.

Tip: Do the Reverse-Grip Smith Press

Looks weird, but it's one of the best exercises for big strong triceps. Here's how to do it.

Tip: Always Start With An Empty Bar

Some of the strongest lifters on the planet start their workouts with an empty bar. Here's why you should too.

The 5 Best Warm-Ups for Big Lifts

Prime your body to lift heavier, lift harder, and do it all safely. Here's how strong lifters get it done.

Tip: Do Micro Drop Sets for Growth

Use this set-extending technique to fit more soul-crushing work into fewer reps and less time.