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Tip: The Top Training Splits for Hypertrophy

First decide how many days per week you're going to lift, then use this handy guide.

The 4-Second Rule for Muscle & Strength

You, whether you know it or not, are cheating on the vast majority of your reps. Here's a simple technique to keep you honest.

Tip: Do This Before Any Big Lift

Wake up your core and lift more weight. This will also help you fix any imbalances that could lead to injury.

A New Protein, A Designer Carbohydrate

Accelerate gains. Protect muscle. Make any mass phase or fat-loss plan work even better. Here's the most versatile supplement on the planet.

Tip: Zero-Effort Fat Loss

Eat this tasty, inexpensive, and supremely nutritious food a few times a week and the fat loss will take care of itself.

Tip: Do This Before Heavy Bench Pressing

This simple drill will prepare your shoulders for an impressive press. Check it out.

Tip: The Posture Fixer and Deadlift Booster

Build upper back strength, increase your pulling numbers, and stand up a little straighter with one move.

The Omega-3 You're Missing

DHA always gets second billing to EPA, but the essential omega-3 fatty acid has special powers all its own.

Tip: Does Muscle Growth Require More Calories?

That's an easy question, right? Well, not so fast. Check this out.

The Big Arms Blueprint

Feel like your arm growth has come to a halt? Stop looking around for crazy solutions and try this back-to-basics plan.

Tip: Fix the Most Common Squat Mistake

Keep your knees from caving in and you'll build bigger, stronger legs... without the pain. Here's how.

Top 10 Exercises for Real-World Athleticism

Are you strong and fit? Like, real-life strong and fit? Find out now with these exercises and strength standards.

Tip: The Toughest Bodyweight Calf Exercise

Try this at the end of your workouts and watch your lower legs grow.

Stuff We Like – Equipment 4

Smart training requires smart equipment. Here's some of our favorite gear.

Tip: Strong Obliques, Strong Body

Try this rotational exercise to build real-world core strength. Bonus: Thick obliques are sexy.

The Best Damn No-Weights Workout

Even an advanced lifter can get a damn good workout at home – without any special equipment. Here's how.

Tip: 40-Seconds to Instantly Thicker Hamstrings

A new study finds that doing a slightly painful stretch immediately before squats leads to more hamstring growth. Check it out.

Tip: The 5-Minute Brownie Bowl Recipe

Think of it as comfort food for impatient meatheads who want a whole lot of protein without added sugar.

Tip: Tight Hip Flexors? Probably Not!

There are three other likely problems. Here they are.

Eating Like a Lifter Makes You Age Faster

All those meals you eat every day to keep blood sugar stable? They're gradually causing you to become insulin resistant. Here's what to do.

Tip: The Calf Exercise That Gym Bros Screw Up

Build your calves, not your Achilles tendons, dummy. Here's how.

The Big 6 For Advanced Lifters

Getting jacked requires a lot more than just three lifts. Here are the big six lifts and the variations you've gotta try.

Fit Pants Podcast 1

Five ways to control carbs (even if you're lazy), how to learn any technical exercise quickly, and much more. Listen here.

Tip: You're Quad Dominant and That's Okay

Everyone is, yet for some reason trainers tell you that's a bad thing. Here's the truth.

4 EMOM Challenges for Monsters

Most fitness challenges are made for tiny guys whose relative strength is off the charts. Try these specifically designed for big men.