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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.

Tip: The Protein-to-Bodyweight Ratio

Simple and proven. Here's how much protein to eat.

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: Good Advice on Offering Advice at the Gym

That guy over there is using terrible form. Do you step in and help or not? It depends. Check out these guidelines.

Tip: 4 Hamstring Exercises for Athletic Performance

Prevent hamstring injuries. Sprint faster. Build better looking legs. Add a couple of these exercises to your plan.

Tip: Pump the Biceps for Growth

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

Tip: How to Boost Appetite Suppressing Hormones

Research suggests that adding this food to your meals promotes the release of hunger squashing, fat burning hormones.

Tip: The Standing Rollout Checklist

It's one of the toughest core exercises. Here's how to master it and reap the benefits.

Tip: The Simplest Strength Routine

If you're sick of programs that are tougher to figure out than Sudoku puzzles, here's one that's refreshingly easy to learn.

Tip: Two Exercises for Complete Quad Development

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

Tip: Skin the Cat for Better Mobility

Do this before you do overhead pressing exercises for better shoulder mobility. Bonus: It builds a strong core too.

Tip: 4 Hip Adduction Exercises You Need

Prevent injuries and build complete lower-body strength with these moves.

Tip: Stop Perving on Women at the Gym

Really, it's embarrassing. But there is a less creepy way of striking up a conversation.

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: You Need More of this Amino Acid

New research on this so-called non-essential amino acid shows that it not only fixes up joints, but it extends your lifespan too.

Tip: Catch a Wave, Get Stronger

Manage fatigue and blast new personal records with 7/5/3 wave loading. Here's how.

Tip: The Very Best Time to Take Creatine

While there's really no bad time to take it, there is a best time. Check out this new research.

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: The Truth About Lemon Water

They say it'll help you lose fat, digest better, detoxify, and live longer. But what does science say?

Tip: Ramp. Work. Rest-Pause.

Use this smart training method to increase tension for size and strength gains.