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3 Total Body Programs for Big Arms

Three of our experts explain little-known secrets of arm training, along with presenting some serious total-body programs to build ‘em up. Check it out.

3 Ways to Build Muscle by Doing Cardio

If cardio is causing you to lose gains, you're doing it wrong. Here's how to build your glutes, hamstrings and quads with conditioning work.

3 Ways to Get Big!

Heavy lifting, volume work, and constant tension. Here’s how to program them all for maximum hypertrophy.

3 Ways to Grow More Muscle

From beginner to advanced lifter, here’s how to balance the three most important mechanisms of hypertrophy.

3 Ways to Minimize Junk Training

Here's how to cut out a lot of useless reps and get straight to the ones that produce the most muscle growth.

3 Ways to Power Up Your Glutes

Build superhero legs and glutes by combining three powerful cues while squatting or deadlifting.

3 Ways to Target the Quads

To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

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.

30 Things Waterbury Said

Sometimes the best interviews take place when you turn the recorder on and kick back while the interviewee just talks.

4 Anabolic Metcon Workouts

Some lifters avoid conditioning work because they're afraid of losing muscle... and their athleticism and waistlines suffer. Here's the fix.

4 Cool Fixes For Awkward Exercises

Some exercises just don't fit your body type. Others are hard to set up. Here's how to make those awkward exercises work for you.

4 Cool Strongman Routines for Hypertrophy

Think strongman training is just for those monsters on TV? Channel your inner Ivan and get stronger, faster, AND bigger.

4 Cracks in Your Programming

Too often, advanced lifters allow small errors to slip through the cracks of an otherwise tight program. Here's how to fix them.

4 Exercises for a Thick Back

Do you turn sideways and disappear? Then you need to work on back thickness. Pull-ups alone won't do it either. Try these exercises.

4 Exercises for Big Arms & Hard Abs

Four multi-tasking exercises that work the arms, hit the core, and vacuum the midsection all at the same time.

4 Exercises for Real Posture Improvement

Most postural correction movements are missing the big picture. Here's what will really fix your posture fast.

4 Explosive Exercises to Make You a Beast

Need to be athletic and explosive? Here's how to do it without the Olympic lifts. Bonus: You can do these at home or in a regular gym.

4 Gadgets to Amplify Upper Body Mass

Barbells and dumbbells reign supreme, but here are four other gadgets that deserve some attention.

4 Genetic Factors That Determine Your Success

You're a big dude with a barrel chest. Then why can that little guy who looks like a cast member of the Wizard of Oz remake outbench you?

4 Guaranteed Tips

Strategies for sets, reps, volume, training, and for getting downright ripped. Find it all here.

4 Gym Machines That Need To Die

These machines are injurious, dysfunctional, or based on downright fraud. Luckily, there are some very effective alternatives.

4 Horrible Truths About Pro Bodybuilding

Becoming a pro bodybuilder often means turning into a jerk, losing the people you care about, going broke, and ruining your health. You in?

4 Minutes to Core Strength

All you need to build strong, powerful abs is “The Pillar Killer” – a mechanical drop set built around a series of core-specific movements. Check it out.

4 Mistakes Men Still Make in The Gym

Trying to build muscle or get stronger? Here's why you won't, unless you stop it with this stuff.