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Real Men Train Their Glutes

Want a stronger, more powerful body? You need a strong butt. Glute-specific training isn't just for the girls. Here's your man-plan.

Tip: Smoke Your Legs With an EZ-Bar

It's not just for arm day, you meathead. Try these awesome lower-body exercises.

The Truth About Rest-Pause Training

If you look at the research, you'll see that rest-pause training isn't what it's cracked up to be. Here's why.

Tip: Cutting and Bulking – Age Matters

Don't forget to factor in your age the next time you embark on a strict diet or mass cycle. Here's what you need to know.

Tip: Assisted Dips – Useful or Just a Sissy Exercise?

You may be surprised. Check this out.

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.

Ask Us Anything 4

Can banging a bodybuilder make you fail a drug test? Can anyone build 19-inch arms? Is soreness necessary? All this and more!

The Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

Tip: Got Angry Knees? Squat Like This

You don't have to ditch all your leg training when your knees are acting up. Try this squat variation instead.

Pump and Grunt – New Biceps Finishers

Try these grueling training methods while the wuss boys next to you are doing their stale barbell curls for 3 sets of 10.

3 Dumb Rules That Don't Apply Anymore

Why high-rep barbell work, heavy machine work, and partials all have a place in your training... that is, if you want to grow.

Why You're Wrong About Machine Training

Stop feeling all superior because you avoid machines. A combo of free weights and machines is best. Here's why.

Tip: Why You Need Spider Curls

This classic bodybuilding exercise deserves a place in your workout. Here's why and how to do it right.

Stop Doing That, Start Doing This!

Want to make faster progress? There's something you need to cut out, and something you need to add in.

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.

Question of Strength 55

What's the worst time of day to train? Should you put your kids in sport-specific training programs? Answers here!

The Bulking and Cutting Handbook

Should I bulk or cut? It's a common (and annoying) question. Here's what you need to know before making your decision.

Tip: The 8-12-8 Method

Here's a crazy-simple way to consistently build size and strength. No fluff, just results.

Tip: The Single-Leg Exercise You Need

Here's a leg-destroying unilateral move you've gotta try for strength and size gains.

Tip: GVT Isn't All It's Cracked Up To Be

Here's why traditional German Volume Training isn't optimal for most lifters, and what to do instead.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

The New 40-30-5 Method

Increase time under tension, create an enourmous pump, and make gains… if you can take the pain. Here's how.

Tip: Try This Weird Rep-Rest Scheme For Arms

Doing an unorthodox number of reps and taking a really short rest period increased biceps growth by 100% during this study. Take a look.

The New Big 3 for Non-Powerlifters

Unless you're a powerlifter, stop with the emphasis on bench, squats, and barbell deadlifts. There are better masters to serve. Here they are.

4 Things Bro Science Got Right

Meatheads were right about a lot of things, but they got a whole bunch of other stuff dead wrong. Let's break it down.