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The Constant Tension Alternate Curl

There are 3 ways to simulate growth: Inflict structural damage, increase neural activation, or prevent blood and oxygen from entering the muscle during a set. Few exercises do all three, but the constant tension alternate curl does.

Want Big Arms? Stop Wasting Your Time!

You've spent 6 months trying to add a quarter inch to your arms. Dr Darden has just one question: “Why take 6 months to do it when you could do the same thing in 2 weeks?” Here's how...

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

Variety and Rules for Progression

The real secret to building muscle and strength is to progress. You have to challenge your body and find ways to progressively ask more of it. Christian tells you how.

Training Frequency and Rest Periods

How often should you train? How long should you rest between sets? Get the answers here.

Delt-Building Duo

Building shoulders isn't rocket science. Here's what to do to get yours huge.

Type of Contraction and Exercise Duration

The Canadian Vin Diesel shows you which type of contraction (constant tension, stretch reflex, etc.) to use with different movements, along with explaining why you should absolutely keep your training sessions under 60 minutes.

Fatigue and Best Exercises

Training to failure, CNS fatigue, and choosing the best exercises for your goals.

Dissecting The Deadlift

There's more than one way to deadlift. Fire up your glutes and hams with these 10 variations. Get 'em here.

Beast Building - Part 3

In the first two phases of the program, the focus was on strength and power. Now it’s time to hit the mirror muscles and get the look too.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

The Transformation of Bartl

How one man kicked drugs, lost fat, built muscle and transformed his life.

5 Things You're Missing

Five things you should be doing – some in the gym, some at the dinner table – to help you reach your body comp goals.

Thib's Quick Tricks

Magnum guns, bowling pin forearms, and a Herculean torso, all in one article.

Beast Building - Part 2

The second phase of a three-month plan designed for those who want to get bigger and have the power and strength to back it up.

The Last 10 Pounds

If you can almost see your abs, but not quite, this plan is for you. Warning: It’s tough!

Everything Push-Ups

How to fix your bad push-up mechanics plus several new variations to try out. Check it out.

Building Fat Guy Calves

Fat guys have great calves. Here’s how to build them without the getting fat part.

Beast Building - Part 1

The first installment of a three-part series that'll turn you into a thick, dense, and rugged beast in three short months.

Violent Variations - Part 4

We can always count on Christian to give us some great new movements that, in addition to spurring new muscle growth, will elicit bewildered stares from all the ACE certified trainers in the gym.

Total Body Split Training

What’s better, total body training or an upper-lower body split? Both work, and even though it sounds weird, you can actually combine the two methods. Here’s how.

Up for a Quickie?

Christian serves up 3 innovative methods for taking your gains to new heights - one for biceps, one for arms in general, and a Bizarro World method that involves doing the opposite of everything you now do.

5 Common Technique Mistakes

How to fix the most common mistakes with rows, squats, bench presses and more.

The Revised and Improved Bigger Arms Challenge

Add almost an inch of muscle to your arms in a short amount of time. Here are the exercises to do and exactly how to do them.

Poliquin's Top 20 Tips

A summary of Coach Poliquin’s best stuff, from sets and reps to the best exercise choices for your goals.