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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.

Let's Get Nasty

Add size to your frame by adding weight to the bar. Here are four methods to use.

The 8-Week Calf Blitzkrieg

Too often, lifters assume what works for the chest works for the calves. Not so. Here, finally, is the definitive calf-training article.

Question of Strength 42

Coach Poliquin answers your questions about body fat percentage and abs, building arms, cortisol, and much more. Check it out.

Pump Down the Volume

Do less to build more muscle? The pros and cons of low volume training.

Progressions for Hypertrophy and Fat Loss

A program is only as good as its progressions. Why? Because once you adapt to the challenges, they stop working. Here's what to do to continue losing fat and building muscle.

Blending Size and Strength 2.0

Size or strength? Now you don't have to decide. Here's a program that uses high tension and high volume to make you strong and big.

Non-Sexy Training and Nutrition

Anytime you plateau in training, it's rarely because your program isn't complex enough. Usually it's because you've strayed from the basics. Here's an overview of the basics of training.

Nutrition for Newbies - Part 1

New to lifting? Here's what you need to know about nutrition. Check it out.

The Ultimate Legs Program

The might just be the toughest leg specialization program you’ll ever do, but if you desperately need leg size it’s worth it.

Training for Newbies - Part 2

More great training advice for new lifters. Even you crusty vets will learn something. Check it out.

Training for Newbies - Part 1

If you're new to bodybuilding, this one is for you. Check it out.

3 Ways to Grow More Muscle

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

How to Design a Damn Good Program - Part 2

Tired of relying on a personal trainer? Learn to write your own workouts. Get the hang of exercise order, rest intervals, recovery, and special methods for muscle growth. Here's how it works.

How to Design a Damn Good Program - Part 1

The smart lifter’s guide to writing the best training program for his needs and goals. Check it out.

The 25 Method

Forget about traditional sets and reps. This method works better and can be used for strength or hypertrophy. Get the programs here.

12 Truths About Bodybuilding Training

If your main goal is to build big muscles, this is a must read. Check it out.

The Best Reps

Four smart rep schemes you can apply to almost any workout.

Fast to Big

Everyone thought mixing peanut butter with chocolate was crazy, but it turned out it was more than right. Now, Chad wants to mix light load training with heavy training because it's the quickest way to pack on muscle. Genius, or just another peanut-butter cup wannabe? You decide.

Motivate Lagging Muscles

Thibs lists five reasons why you're not growing (not including the fact that your workout consists of 5 minutes on the Thigh Master you found in your mom's closet). Oh yeah, he also gives some pretty cool quick fixes.