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Tip: Build Your Sad Little Quads

This exercise is great for quad hypertrophy, if you do it right. And it's great for boosting squat and deadlift strength. Take a look.

Tip: The 4 Squat Progressions

Should you start your squatting career with a bar on your back? Probably not. Instead, follow this progression.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

Tip: The Romanian Deadlift, Improved

The RDL is a staple lift, but not if you suck at it. Here's how to make it work for you.

Tip: A Better Way to Lunge

This walking lunge variation triggers more muscle growth while sparing your joints and lower back. Check it out.

The 4 Mandatory One-Legged Exercises

Want to get strong in the big lifts? Want to stay uninjured? Master these four unilateral exercises.

Tip: The Super Lunge

Get more range of motion, build more muscle, and get stronger with this exercise. Check it out.

Tip: The Squat Machine That Actually Works

Master the belt squat, build your legs, and boost your regular squat and deadlift numbers. Here's how.

Testosterone Advantage Training

Small arms? You need testosterone and GH. No, not the illegal kind. The kind you get when you use this science-backed training split.

Tip: Train Legs. Then Train This Body Part

Pairing this body part with leg training will make it grow bigger and stronger in a short amount of time.

Tip: A Tougher, More Effective Way to Lunge

Looks a little crazy, but this variation reinforced good mechanics. Warning: It'll also leave you sore for days.

Tip: The Goblet Squat Test

If you can pass this test, move to heavy barbell squats. If not, you have some work to do first.

Tip: Nail Your Upper Glutes

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

Tip: Stop Training Only Half of Your Hamstrings

Are you missing a big portion of your hammies? You are if you're neglecting to do these two things.

A New Trick for Building Your Legs

Make legs great again. Or make yours great for the first time. This little trick will change how you train your lower body.

1 Exercise, 7 Ways to Build Legs and Glutes

It's one of the best lower-body exercises in existence, but there are many ways to do it. Have you tried them all?

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

Tip: A New, Old Way to Build Massive Quads

Take this old-school leg builder and make it even better for quad development. Here's how.

Tip: Lift With Two, Lower With One

This training method builds muscle several different ways, including increasing growth factors like IGF-1. Here's how to do it.

Tip: The Most Painful (and Effective) Way to Squat

Yeah, it hurts, but if your legs are lagging it'll build them up fast.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

Strong Legs, Big Round Butts

Take this popular exercise to the next level if you want big legs, great glutes, and healthy knees. Here's what to do.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

Tip: Ditch the Leg Press

Most lifters use the leg press as a substitute for the squat when their backs hurt. Not smart. Here's what to do instead.

2 Training Secrets of Jacked Olympic Lifters

These two brutal drills will get you more athletic and shredded, even if you're not into Olympic lifting. Do them. Here's how.