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Is Time Under Tension a Crock?

Slow-tempo sets extend the duration of a set and hurt like hell the next day, but they ignore important growth triggers.

19 Squat & Deadlift Variations

Find the most effective variations of the squat and the deadlift to fit your body and your goals.

Lift Big by Bracing, Not Arching

A simple tweak in technique, in addition to saving your spine, can add 20-40 pounds to your big lifts, instantly!

Quad Killer: 20-Rep Front Squats

You can't beat 20-rep squats for building leg size and strength. Here are some new variations of the old school killer.

3 Mistakes That Limit Your Gains

If your muscle-building progress has stalled, you're probably focusing on the wrong things, or simply not working hard enough.

Supercharge Your Shoulders to Lift Heavier

Do this simple test on your shoulders, apply the easy fixes, and watch as your bench, pull-ups, and press explode.

Change Your Thinking, Build Your Body

Start bending bars and setting personal records just by opening up your mind to a few new ideas.

Back to the Roots of Training

Keep it simple, but keep it hardcore. No gimmicks and no fluff. Clear out the clutter with these 12 principles, then get your butt into the squat rack.

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.