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No-Nonsense Warm-Ups for Big Lifters

Take your lifting preparation as seriously as you take your lifting. That doesn't mean you have to devote half an hour to it. Here's what to do instead.

Protein Pulsing for Muscle

It isn't necessary to eat six small meals a day to build muscle. Instead, you need to practice protein pulsing.

Upper/Lower Circuit Training

Drop tubs of lard off your waistline while maintaining or even gaining lean mass with weight training circuits.

5 Workouts for Non-Responsive Biceps

Not genetically blessed? Here are the most proven workouts for those with lagging or non-responsive biceps.

Escalating Density Training: Revisited

With EDT, sets and reps don't matter. Just pick two exercises, set your stopwatch, and get to work. Check it out.

4 Tough Workout Challenges

Structured routines are best, but sometimes you need to give yourself a challenge to see what you're made of. Give these a shot.

How to Increase Cell Volume for Fast Muscle Growth

Learn how to increase cell volume and you'll turn on protein synthesis and suppress protein breakdown.

Embrace the Suck

If you never find yourself in the suck, then you aren't trying hard enough to accomplish anything. Every worthwhile goal is found on the other side of the suck. And there's only one way to reach it: get mad, dig deep, and fight.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

Timed Carries for Traps, Arms & Core

Build a stronger grip, great abs, monstrous traps, and a serious set of arms with timed sets of heavy carries.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

8/6/3 For Size and Strength

This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.

Violent Jump Squats for Dense Muscle Growth

Doing jump squats will make you powerful while recruiting fast-twitch fibers and giving you dense, muscular legs. Here’s what you need to know.

The Return of Direct Arm Training

You don’t need direct arm training, just the big basic exercises, right? That’s what some say. Here’s why they’re wrong.

Wave Ladders for Maximum Strength

Ladders and wave loading are both great ways to build size and strength, but combine them and you get something magical.

What's the Best Diet for Losing Fat?

What's best, a low carb, ketogenic diet, or one that's more balanced? Here’s what science has to say.

Training While Deployed

A 10-workout program designed to get you bigger, stronger, and combat ready, whether you're in the military or not.

A Way of Life

The gym isn't an escape from life's problems, but a way of solving them. A strong body makes for a strong person. Challenge yourself, test yourself, and grow.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

Squats for Those Who Can't Squat

Busted-up veteran lifters often have to abandon the back squat. But they may not need to. Try these variations to keep the leg growth coming.

The Pro-Testosterone Benefits of Resveratrol

Recent evidence continues to support resveratrol's role in raising Testosterone while reducing estrogen.

Semi-Fasted Cardio Solution

Triple fat loss without losing an ounce of muscle: the smartest, fastest way to lose fat while doing cardio. Here’s how to do it.

The 3-Day Leg Specialization Program

A 3-day split that targets your legs while still allowing you to maintain size and strength in your upper body.

Leg Curl First, Squat Later

Squats rule, but doing hamstring curls first will make your legs even bigger and your squats even stronger. Here’s why.

To Lose Fat, Eat More Early

The most important time to get the right nutrients into your body is around the workout, but breakfast is crucial, too. Here’s why.