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The Smartest Training Split

Hardly anyone applies any reasoning to their training splits. Here's one that makes sense and guarantees progress.

Tip: The Top TRX Exercises for Muscle Growth

Suspension exercises for hypertrophy? Yes. Give these a shot.

Tip: Fight Dead Butt Syndrome

Chances are if you're over 30 that backside of yours is starting to look like two gluten-free pancakes, even if you train. Here's why and how to fix it.

Tip: Research Update – Time Under Tension

TUT builds muscle. But what's more important, rep speed or set speed? A new study tested this out.

Super-Fast, Super-Effective Workouts

Build more muscle from two or three short weekly workouts than most guys do from training six days a week. Try these programs.

Tip: The Golden Ratio for Hardgainers

How much time should you spend building versus cutting? Your physique depends on the answer. Check this out.

Tip: A Better Way to Build Wide Delts

Build stronger, healthier shoulders with this unique exercise. Take a look.

Tip: The Scientific Cure for a Flat Upper Chest

Sure, the incline bench press helps, but you need to add something else to your inclines to really build the clavicular head. Info here.

Tip: Stop Talking About Bulking

Determined to pack on more muscle? Don't call it a bulking phase unless you're wanting to pack on fat too. Here's why.

Tip: Double-Down Triceps Training

Use this compound set to totally exhaust your muscle fibers and hit the neglected long head of the triceps.

Tip: A New Exercise for Traps and Delts

This upright row variation is safer and works even better than the traditional version. Check it out.

Tip: Why Your Rear Delts Suck

It's a common problem. Here's how to fix it.

The Bodybuilder's Guide to Blood Work

Doctors often think lifters are sick because their physicals and blood tests yield scary results. Here's how to protect yourself from false positives.

Tip: The Right Way to Cheat Curl

Yep, there's a right way. And it can force your biceps into a brand new growth phase. Here's how it's done.

The Most Intelligent Way to Train

A training program is only as effective as your ability to recover from it. So smart lifters plan their workouts accordingly. Here's how.

Tip: Compound Chest Training

Double down on those puny pecs and force them to grow. Here's how.

Tip: Increase Your Muscle Density

Use this twist on the drop set method to build thick muscle that's as strong as it looks.

Tip: The Halving Method for Hypertrophy

Lifting heavy is good, but ONLY lifting heavy won't get you the size gains you're after. Get the best of both worlds with this tactic.

The 11 Best Books for Smart Meatheads

Our experts share their favorite books on training, nutrition, and mindset. Check out the list.

Tip: 3 Tips for Really Stubborn Calves

You're not destined for a lifetime of little calves. Get yours to finally grow. Here's how.

The Triple Progression System

Apply this simple progression to almost any exercise and experience steady increases in size and strength.

Tip: 6 Unconventional Triceps Builders

It's time to do something besides rope pushdowns for your direct triceps work. Bet you haven't tried all of these.

Tip: Burn Sets for Strong Abs

Here's how to use the dynamic-static method to ramp up your core training.

Dynamic Training for Abs & Obliques

Most modern core exercises are just isometric exercises. Ever see anyone make great progress doing isometrics? Didn't think so. Here's a better way.

Tip: The Most Under-Used Hypertrophy Tool

It's sometimes tedious and boring... but it works every time. Check it out.