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Customized Volume Training

Personalize high volume training for your body type and get maximum gains in size and strength. Get the details here.

The Science of 10 x 3

If you've spent most of your lifting career doing 3 sets of 10 reps, do the opposite and you'll see astounding new gains. Here's why and how to program it.

The Lost Art of Hamstring Training

Most people, even lifters, have weak hamstrings. Here’s why and how to get them bigger and stronger.

7 Secrets to Rapid Recovery

You get gains by balancing training stress and recovery. Here’s how to recover faster so you can train harder.

SOB Training

First, a lesson in muscle hypertrophy. Then, a training plan that takes all that science and puts it into a training plan that you can personalize to fit your needs. Check it out.

Eccentric-Base Training

When you think of science, the first thing that probably comes to mind is images of atrophied, goggle-wearing weaklings in white coats. Bulging muscles and inhuman strength are certainly not part of your mental image!

The Wave Loading Manifesto

Accelerate your strength development, increase your explosiveness, and boost your work capacity. Here’s how.

Hybrid Hypertrophy

Get stronger and build muscle with this unique 4-week training plan.

The Iron Cross for Bodybuilders

How to use this awesome gymnastic movement in a regular gym to build size and strength.

The Five Elements

Fire, wood, earth, metal, water. What “type” are you when it comes to natural strength and the ability to build muscle? Find out here.

Arm Yourself!

Tried everything to get your arms to grow? No, no you haven’t. Check out these training methods.

East European Bodybuilding

Muscle mass secrets from the old countries

Manipulating Reps for Gains in Size and Strength

The smart lifter’s guide to choosing the right rep ranges for his goals. It’s a bit more complicated than you think. Check it out.

Continuum Training 1

Understanding Various Strength Training Continuums for Optimal Conjugate Design

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

Locked and Loaded

Everything you need to know about choosing the right weight and loading schemes for your lifting goals.

Beach Training for Performance-Oriented Lifters

"Bodybuilding training? No way! Not for me! I'm training only for strength and function," said the huge sumbitch after deadlifting a load that was roughly equivalent to a Sherman tank.

Powerlifting for Bodybuilders

What can bodybuilders learn from powerlifters? A lot actually. Here are 6 examples.

The Art of Waterbury

How one of our top coaches programs exercises, sets and reps, progressions and more. Check it out.

Exercises You've Never Tried 14

Add a few of these unique exercises to your training program to liven up your next workout.

Renaissance Body Development

To reach the modern physique ideal, you'll need muscle mass, strength, power, endurance, speed, and flexibility. This program has it all.

You're a Yo-Yo Dieter!

What do competitive physique athletes and sedentary housewives have in common? They’re both yo-yo dieters and suffer the same health issues because of it. Here’s how to avoid the problems.

Evolutionary Fitness

Dr Art De Vany describes himself as a scientist/athlete. He's competed in Olympic weightlifting, motocross, and even played minor league baseball. At 6'1" and 208 pounds, today he carries only 8% body fat. Pretty admirable. De Vany barely had time to do this interview. He was headed off to Colorado to ride in the KTM Rocky Mountain Raid, an adventure motorcycling event.

Sticking Point Therapy

Sticking points are much like those really talkative, naked old men in your gym's locker room: you'd rather avoid them! Nothing's more frustrating than making good progress overall but failing to improve on the "big lifts" (bench press, squat, deadlift, military press, etc.)