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The Wave Loading Manifesto

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

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!

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.

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.

The Lost Art of Hamstring Training

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

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.

Customized Volume Training

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

Exercises You've Never Tried 13

Thirteen interesting exercises you've probably never tried: new movements that'll break you out of your training rut and infuse some diversity into your workouts.

The Waterbury Method

A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

Band Training for Big Gains

Everything you need to know about advanced band training for size and strength.

Lift Fast, Get Big

Nothing makes PRs and gains stagnate sooner than training like a granny. Want to harden up fast? Lift fast.

Meditation for Muscle

How sometimes sitting still and doing nothing can help you build muscle.

Training for Easy-Hard Gainers 2

Ecto-mesomorphs: the lean and lanky guys who've built muscle. Here's what they can do to stay on the gain-train.

Berardi's Top 10 Tips

Dr. Berardi shares his best training, diet, and planning tips for serious lifters and athletes.

The Rebirth of HIT

Classic muscle and bodybuilding lessons from Dr. Ellington Darden. Get 'em here.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

Thibaudeau's Top 7 Tips

Christian Thibaudeau lays out his seven most effective tips for getting big, getting strong and performing better.

Wanna Grow? Gotta Row!

Build your back and prevent strength imbalances. Here’s everything you need to know.

Training for Easy–Hard Gainers 1

Most strength coaches will categorize an athlete or client into one of three classes based on their responsiveness to training: easy gainer, hard gainer and average gainer. Let's take a look at each category.

Get Your Butt In Gear! 2

Strong glutes make strong lifters... and sexy ones too. Here's how to get yours in gear.

The Training Quiz for Smartasses

A test for know-it-alls and those who think they do.

Rubber Vs. Iron

Band training for accommodating resistance, variable resistance, and max acceleration.

Reps You've Never Tried

Break Out of the Rep Range Rut!

Ian's Top 10 Mass Makers

Strength coach Ian King lists his top exercises for building mass. Are you doing them all?

The "One Lift a Day" Program

The program is simple, the workouts are short, and the results are fantastic. The catch? It’s also brutally hard. Check it out.