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10 Great Things About Lifting Weights

If your friends and family don't understand why you spend all that time in the gym, send them this.

The Bulking Diet Delusion

No male needs to get above 12% body fat to gain muscle at an optimal rate. Seven reasons why a dirty bulk will wreck your body over the long haul.

Barbells Behind Bars

The author was sentenced to 10 years in prison. He started lifting to build up his self-esteem and, more importantly, to protect his ass from getting shanked.

5 Things Natural Lifters Can Learn From Pros

Arnold, Dorian Yates, Lee Haney, Sergio Oliva, and Larry Scott were among the greatest bodybuilders of all time. Here's what you can learn from them.

3 Shoulder Killers to Avoid

Three trendy exercises that wreck your delts and keep your orthopedic surgeon in business. Plus the exercise you need to do to fix your shoulders.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

Tip: The Best Trap Exercise You're Not Doing

People will look at you funny when you do this exercise. That's okay, your traps will be bigger and stronger than theirs. Take a look.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

The Hormone Cycle and Female Lifters

If women understand their hormone cycles, they can plan their workouts to get stronger and lose more fat. Here's how.

Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

7 Ways to Fix Anterior Pelvic Tilt

Fix this common posture problem. Not only will you look better, but you'll get better results from training.

The 500 Rep Shoulder Workout

Change the look of your physique in 12 workouts with this insane (but intelligently designed) delt specialization plan.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

Boring But Big 3-Month Challenge

If you're not as strong as you look, you're a fake, a scam, a knuckle-dragging billboard for "all show and no go" syndrome. Here's your intervention.

The Current State of S&C Coaching

Strength & conditioning coaches are a dime a dozen, and most aren't worth that. Why has the field devolved? Let's find out.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

The Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

Tip: Do the Dead-Stop Row for a Bigger Back

You already know you need to "row to grow" but you've probably never tried this effective row variation. Check it out.

Squat Right for Your Type

Don't freak out, but not everyone is built for barbell back squats. Luckily, there are plenty of hardcore alternatives.

Tip: Burn Until You're Big

Good news: This hypertrophy training technique works fast. Bad news: It feels like your muscles are on fire. Try it if you dare.

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.