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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.

Sex Appeal, Fitness, and Fat Shaming

Is our standard of beauty too harsh? Is leanness unfairly prized? Here's what science and history have to say about fitness, fatness, and our preferences.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

The 16:8 Fasting Diet

There are a ton of different ways to fast. Here's one that's not too painful and will get you shredded fast.

The 4 Dumbest Things Beginners Do

Newbies often waste their first year or two of training. They should be taking advantage of this magical time. Here's what to avoid and what to do instead.

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.

The 500 Rep Shoulder Workout

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

The 8 Rules of Maximal Strength

Here's how to be the strongest person in your gym. The catch? You'll also have to be smart about your training. Follow these rules.

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.

The Easiest Way to Unlock Growth

Think you're not getting bigger or stronger because you're not doing enough? It may be the opposite. Here's how to unlock gains by recovering better.

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.

The Simple Carb Cycling Diet

Traditional carb cycling requires a calculator, a food scale, and an advanced degree in mathematics. There's a much simpler way. Here's how.

The Simple Plan for Ultimate Back Size

Back training advice has become sissified and overcomplicated. Here's how to really build your back.

The Smart Dieter's Guide to Cheat Meals

How do cheat meals or refeeds boost fat loss? Do YOU really need one? What should you eat? How much? Those questions answered here.

The Sustainable Diet for Lifters

Most people fail at dieting because they eat and train like competitors. Here's a simple way to avoid the extremes, lose fat, and maintain leanness.

The Ultimate Program for Body Comp Improvement

Tired of looking pretty much the same year after year? If you're ready to make radical changes in your body composition, start here.

Tip: 3 Tips Newbies Don't Want to Hear

Fairly new to lifting? Here's some harsh advice you might not like, but you should definitely take to heart.

Tip: 4 Technique Fixers for Strength Gains

There's nothing dumber than trying to get stronger without first getting your technique right. Follow these handy guidelines.

Tip: 9 Annoying Things in the Fitness Community

Love fitness, love lifting, but feel free to hate these nine things. Coach Carter sure does.

Tip: A Better Way to Build Hammies

Weak hamstrings? This training technique will get them bigger and stronger.

Tip: A Better Way to Build Pecs

Make this chest-building staple even more effective. Here's how.

Tip: A Common Mistake That Kills Your Gains

We all do it, but we'd make a lot more progress if we didn't. Check it out.

Tip: A New, Old Way to Build Massive Quads

Take this old-school leg builder and make it even better for quad development. Here's how.

Tip: Adhere to the 90% Rule

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

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.