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Tip: The Most Common Bench Press Mistake

If you're not a powerlifter, should you be testing your bench press 1RM often? Here's the answer.

The 10-6-10 Method for Size

To really grow, you have to do concentric, eccentric, and even isometric reps. Here's a training method that combines all three in one set.

Question of Power 1

In his new column, Coach Carter tackles glute building for dudes, deadlift frequency, lat work for big guys, and benching for non-powerlifters.

Tip: Fix Your Cranky Elbows and Sad Arms

Is elbow pain interfering with your arm training? Try this.

Tip: 4 Set-Extending Methods for Mass

Still doing 3 sets of 10? Time to ramp it up and trigger some new growth. Here's how.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

Tip: The Busy Man's Bro-Split

If you want to do enough volume for muscle growth, but only have a short amount of time to train, organize your training split like this.

Tip: Master the Feeder Set

It's not a warm-up set, and it's not a work set either. It's that all-important set in between. Here's how to do it.

30 Minutes to Mass

Yes, you do have time to train... if you'll make a plan, shut up, and stop socializing. Follow these guidelines and check out the sample programs.

Tip: Triple Down on Biceps Growth

Combine a loaded stretch, slow negatives, and a vicious mechanical drop set to trigger biceps growth multiple ways. Here's how.

Tip: A New Way to Hammer the Hammer Curl

Use the muscle round technique to light up your brachialis and add size to your arms.

Kill the Dumb Diets

What makes you fat? Insulin? The quality of food you eat? Or is it just calories in, calories out? Here's where most so-called diet gurus go wrong.

Tip: 100 Reps to Bigger Calves

Crank up the reps and the training frequency to add some size to your stubborn calves. Bonus: You can do this anywhere, every day.

Tip: The Math Formula for Big Biceps

Once you're past the newbie stage, try this barbell curling strategy to trigger new arm hypertrophy.

Every Day is Calf Day

Drop the genetics excuse, Mr. Thermometer Calves. Train them first every time you hit the gym using these exercises and special techniques.

Tip: Do the Viking Press in Your Gym

You've seen this lift in strongman competitions. Here's how to do it in a regular gym and smash those delts.

Tip: It's Not Just Exercise!

Find a deeper meaning in training and your motivation will last a lifetime. Here's how to do it.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

Tip: Crappy Genetics? Deadlift Like This

Suck at deadlifting? If it's a leverage or arm-length issue, here's a tip that'll help you yank big numbers off the floor anyway.

Tip: The Recovery Intrusive Deadlift

Yes, do deadlifts. But program them wisely or you'll crash and burn. Here's why and what to do about it.

Tip: The 1-Plate Deficit Deadlift

This is probably the most productive change you can make with your deadlift training. Here's why.

Tip: Stop Doing Extra Low-Back Work

In most cases, it won't help you increase your deadlift. In fact, it could be the cause of your problem. Here's why and what to do instead.

Tip: Do the Rack Pull Right

Do rack deadlifts really boost your conventional deadlift strength? Here's what you need to know.

How to Deadlift Over 700 Pounds

Eager to pull big numbers? You're more likely to make mistakes that'll bring your max down. Here's what to do... and what not to do.

Tip: A New Exercise for Traps and Delts

This upright row variation is safer and works even better than the traditional version. Check it out.