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TBT vs. Splits: An Analysis

Lately there's been much discussion about whether it's more beneficial to do total body training (TBT) or some version of a split system where parts of the body are separated for different workouts.

The Shut Up Program

A simple workout plan for size and strength. Nothing fancy, just fast results.

Are You Strong?

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.

5 Things You Need to Know About Every Exercise

You may know the name of a particular exercise, but do you know what the agonists in the movement are? How about the synergists? Hrrummpph! And you call yourself a weightlifter!

What's Your 1RM?

The general rule is, if you can lift 200 pounds for 8 reps, then you should be able to do 250 pounds for one rep. Too bad that rule doesn't work for the vast majority of people. Here's a better way.

My Five Ah-Ha! Moments

Tim's "Ah-Ha" moments have to do with the superiority of supersets over combination exercises, working abs first, the proper way to gain weight, debunking the stability ball myth, and a nifty little trick to make sure you're squatting low enough.

Demolish Your Bench Plateau

Has your bench been stuck so long you've considered loading up the bar to your usual weight and just welding the damn plates on? If that's true, it's time to bust through that pesky plateau.

The Small Calf Solution

Never take calf-building advice from guys with naturally huge calves. Instead, seek advice from the guy who had small calves but built them up. Get that advice here.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

The Best Exercises for Size and Strength

Squats or leg presses? Barbell or Hammer machine? The right answer depends on what you want to get out of your workouts.

Five Deadly Strength Errors

Been a while since you've added some plates to the bar? See if you've fallen victim to one of the five deadly strength errors and learn how to fix it.

Test Your Metal: Introducing Valeria

Think you're strong? Powerlifter Tim Henriques combines CrossFit with serious lifting for the ultimate test of strength and conditioning.

3 Kick-Ass Programs For a Better Bench

Everybody wants a bench press that gets noticed. Here are three sure-fire programs to get you pushing some serious iron, fast.

How to Become a Personal Trainer

It’s a tough job, at least if you do it right. There are three ways to do it. Here are the pros and cons of each.

Four Weeks to a New Max

A simple, methodical way to hit new PRs on all the major lifts in just four weeks.

How to Tell if Your Exercises Suck

A fast and effective way to separate the best exercises from the rest of the weak sauce pretenders.

10 Workout Challenges

WARNING: Not for beginners! Test your conditioning and courage with any of these 10 brutal challenges.

18 Training Tips

Coach Henriques has trained hundreds of men and women for strength and muscle gains. Here are his best tips.

Programs For the Pull-Up Deficient

Suck at pull-ups? Then it’s time to fix that. Here’s how.

Unilateral Movements Make You Weak

There's a term to describe the overzealous advocates of unilateral movements: small and weak. Here’s why.

12 Weeks to a Better Deadlift

To many in the iron world, how much you can deadlift is the ultimate status symbol. Here's a solid three-month plan to get you on the road to deadlifting respect.

Carb Cycling for Fat Loss

Think carb cycling is too damn complicated for real men to follow? Coach Henriques' plan is as simple as it is effective.

The Four Types of Movements

Simple adjustments to both your style and speed of training can take you closer to your goals, whether you're an MMA fighter or a powerlifter.

Building a Biceps Peak

Can you really add a peak to your biceps? Well, you can certainly add some new size if you train the long head. Here’s how.

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.