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Leverage-Disadvantage Squat Plan

To build up your squat, ignore things you're good at and spend time doing things that make you downright uncomfortable.

Nailing the Overhead Press

Successful overhead pressers lift with violence and hate. Here's all the technique cues you need to add to that aggression, plus a complete overhead press program.

Primer 4: Big, Bad, Basic Workouts

If your size and strength gains have stalled out, it's because you made things too complex. It's time to get back to basics and get strong... using only 4 reps.

Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Traps Are the New Abs

Every skinny, weak guy has abs. Big deal. Traps are the true sign of strength. Here's how to make yours huge.

The Big 3 Lifts Suck For Size Gains

Sorry, but if you want to get maximally jacked, you need to do more than the squat, bench press, and deadlift. Here's why.

How to Stay Strong When Dieting

Do you lose muscle and get weak when you're trying to get lean? It doesn't have to be that way. Follow these smart guidelines

How to Build Your Own Training Program

Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

Tip: Change Your Grip for a Stronger Overhead Press

These two simple tweaks can boost pressing strength for bigger, stronger delts. Check 'em out.

4 Reasons You Suck at Building Mass

If you're small and weak, this is either going hurt your feelings or help you get bigger and stronger. Your choice. Check it out.

5 Ways You're Screwing Up Your Squat

You've been taught wrong. Disregard the stupid cues, follow this practical advice, and squat like a boss. Here's how.

Tip: Do Paused Shrugs for Bigger Traps

Shrugs work for building traps, but most people do them wrong. Here's how to really make them work.

5 Mistakes That Wreck Body Composition

Don't make these stupid (but common) mistakes when you're dieting for fat loss or trying to build as much muscle as possible.

Tip: Lose Fat. Keep Muscle. Know How Much To Eat.

Get your body fat where you want it with easy math. Here's how.

Tip: Don't Look Up When You Squat

Your high school coach or crappy personal trainer was wrong. Here's where you should look when squatting.

Tip: Do High-Rep Plate Raises for Traps

This is really going to burn, but you'll love the results. Here's how to do it.

Complete Guide to Big Biceps & Triceps

If this smart, brutal plan doesn't help you build your biceps and triceps, nothing will. Do it, then go buy some new T-shirts.

7 Ways to Cure the Workout Hangover

Stop sabotaging your gains. If you always feel smashed the day after training, you're doing something wrong. Here's how to fix it.

Tip: Increase Your Training Intensity Two Ways

Put on your gym-face. Add these two intensity-extending techniques into your program.

Tip: Stop Making That Face

Psyching yourself up to lift can wreck your CNS and increase cortisol. Here's why.

DOMS: No Pain, No Gain?

Does getting sore actually lead to more muscle growth? Can you get big and strong without getting sore? The answers here may surprise you.

Conditioning for Muscle Mass

Metcon isn't just about fat loss. Without it, muscle growth and strength gains can grind to a halt. Really. Here's why and what to do about it.

Tip: Use Conditioning to Build Muscle

Hey meathead, if you're not accustomed to raising your heart rate, get started with one of these options.

Tip: Do Micro Drop Sets for Growth

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