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Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

The 4 Best Compound Sets for Size

Not to be confused with super sets, these smart compound sets will blow up your chest, shoulders, legs, and triceps. Take a look.

Tip: When Bodybuilding Goes Stale

Even dedicated bodybuilders get burned out. Here are two ways to keep training and reignite your passion.

Tip: Stop Saying You Want to Get Big and Strong

It's a vague goal that's probably not working for you anymore. Instead, get serious and follow these 3 steps.

6 Diabolical Drop Sets

Grow faster and build your pain tolerance. Try this hardcore training method for one month.

Tip: Meal Frequency and Muscle Gains

Don't get caught up in fad diet hype. For hypertrophy, you need frequent meals and extra calories. Here are some simple guidelines.

Tip: 3 Ways to Get Your Motivation Back

In a slump? Bored? Here's how to get pumped about getting pumped again.

Tip: Pump the Biceps for Growth

Can muscle pumps lead to hypertrophy? You bet they can. Try this for bigger biceps.

Tip: Two Exercises for Complete Quad Development

Yes, do your squats. But add in these two moves for all-around strength.

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.

Tip: Boost Your Deadlift with Macro and Micro-Sets

Here's how to use cluster training to strengthen your deadlift and add pounds of new muscle to your physique.

Tip: 6 Butt Exercises You Gotta Try

If you're only doing squats, deads, and lunges for hip and glute strength, you're leaving gains on the table. Try these.

Tip: The Best Rep Scheme for Size

Trigger muscle growth 3 different ways with this effective (but painful) loading method.

Tip: A Smarter Way to Blast Your Biceps

The 21s method is a proven muscle builder. Here's how to make it even better.

Tip: What Turns Women On... and Off

Science says that females want to see something when you take your clothes off, or rather, the lack of something.

Tip: 21 Reps to Bigger Shoulders

Use the classic 21's method, normally reserved for biceps, to finally add some size to your delts. Here's how.

Tip: A New Way to Build Your Pecs

Think you've tried everything? Nope. Check out this chest-building exercise.

The 7 Simple Muscle-Building Habits

Don't overcomplicate muscle growth. It's actually simple. Practice these habits and get bigger.

Tip: 50 Reps for a Bigger Back

Here's how to use the 10-1 method to build a barn-door back.

Tip: The Straight-Fire Glute Exercise

Yeah, these are gonna burn. But in a good way that builds your butt.

Tip: How to Build Quads With Just Bodyweight

No weights, no worries. Slide this tougher-than-it-looks exercise into your next leg day. Works great as a finisher too.

Tip: The Cure for Spaghetti Hamstrings

This exercise looks pretty easy. It's not.

Heavy Weights and Skin-Splitting Pumps

If you combine heavy weights and a pump, your muscles have no choice but to get bigger and stronger. Here are 5 proven ways to do it.

Tip: The Tall Guy Squat

Are you long-limbed and lanky? This should be your go-to squat variation.

Tip: Triceps Training – The Missing Angle

You need some direct work to maximally strengthen the triceps. Here's the angle most people miss, which leaves some strength on the table.