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Shock Your System!

Gains stalled? Not looking forward to training anymore? It's time to mix things up and reignite progress. Here are 7 ways to do it.

Tip: Up With Two, Down With One

Build more upper-body strength and size with this brutally tough training method.

Tip: Do Pull-Up Pulses for Big Lats

Can you do three measly reps using this training method? Maybe. Give it a shot.

Tip: The Scoop on Vegetable Proteins

Can you gain muscle from ingesting plant proteins like pea or wheat? A new study weighs in with a surprising answer.

Tip: Two Old-School Back & Biceps Builders

These classic upper-body exercises are making a comeback. Here's a quick refresher on both of them.

Tip: This Dietary Choice Turns Women Off

Be careful what you order for dinner on that first date. According to a new study, this popular dietary practice leaves a bad impression.

Tip: Squat Like a Sissy For Bigger Legs

This might just be the toughest bodyweight-only exercise for quads. Take a look.

Tip: The Conditioning Test Lifters Need To Pass

How's your overall fitness level? Test it today. Here's how.

Tip: The Bodyweight Lunge Challenge

Fire up those quads, hamstrings, and glutes with this workout challenge you can do anywhere.

The 7 Gym Rules Never to Break

A lot of gyms are filled with annoying jackasses. Here's a little checklist to make sure you're not one of them.

Tip: Spot the Squat Like a Pro

The do's and don'ts of proper spotting.

Tip: The Straight-Fire Glute Exercise

Yeah, these are gonna burn. But in a good way that builds your butt.

The Missing Lower-Body Exercises for Strength

For complete strength and injury prevention, you need more than squats, deadlifts, and lunges. Add a few of these isolation exercises to your plan.

Tip: Your Seafood Isn't What You Think It Is

The seafood suppliers, grocery stores, seafood restaurants, and sushi chefs think we're all morons. Here's what they're doing to fool us.

Tip: How to Build Quads With Just Bodyweight

No weights, no worries. Slide this tougher-than-it-looks exercise into your next leg day. Works great as a finisher too.

Keep Your Carbs, Raise Your Testosterone

Here's why you need to up your carbs around workouts to keep your testosterone high.

Tip: How to REALLY Spot the Bench Press

Spot like a pro. Here's exactly how to do it.

Tip: The Cure for Spaghetti Hamstrings

This exercise looks pretty easy. It's not.

Heavy Weights and Skin-Splitting Pumps

If you combine heavy weights and a pump, your muscles have no choice but to get bigger and stronger. Here are 5 proven ways to do it.

Tip: The Tall Guy Squat

Are you long-limbed and lanky? This should be your go-to squat variation.

Tip: How to Increase Androgen Receptor Density

Finally, science figures out the real reason why some guys are hardgainers and others are muscle monsters.

Tip: Sex at the Gym

Two surveys reveal that a lot of people are focused on something other than their workouts. Warning: This gets a little frisky.

Tip: The 90/90 Intermittent Fast

A new study shows that modest time-restricted feeding works, but why exactly? Let's dig into it.

Tip: 13 Minutes Is All You Need?

A new study suggests 1 set is as good as 3 or 5 when it comes to building strength. What should we make of this?

Tip: The Next Level Plank

Turn the boring plank into a full-body exercise with this challenging variation.