December 28
The 5 Best Face Pull Tips and Variations
The face pull belongs in your training, no matter your goal. Get your shoulders healthy and your back strong with these tips and variations.
December 26
The Only Right Way to Upright Row
Build your shoulders and traps with this controversial exercise. Here's how to avoid all the risks and make all the gains.
December 18
The 1-6 Training System, Perfected
Dietmar invented it. Dragomir put it to work. Poliquin popularized it. And now Thibaudeau has perfected it.
December 14
One Month to Bigger Biceps & Triceps
Build bigger biceps and triceps in four weeks with this simple but challenging training method. Check it out.
December 5
The Best Exercise for Every Muscle
Want to build muscle? Don't overcomplicate it. Here are the timeless exercises you can't avoid if you want to grow.
December 4
Three-Phase Hypertrophy: The Workout Plan
Maximize muscle growth by using three synergistic phases of training: volume, load, and intensity.
December 1
The 500-Calorie Strategy for Clean Gains
Build muscle at the optimal, healthy rate and avoid excess fat gain. Here's a simple way to do it.
November 28
Maximum Triceps Growth: The Workout
Great arms aren't just built from the front. Here's a great workout for colossal triceps.
November 27
7 Training Rules for Long-Armed Lifters
Not all tall guys are built like Arnold. Here's how to build your upper body when your arms are long and lanky.
November 23
Reverse the Lunge, Build Big Hard Legs
A few simple tricks make reverse lunges far more effective. Take them from the exercise you avoid to the one you can't pass up. Here's how.
November 20
The Best Shoulder Exercises You've Never Even Seen
Set off a hypertrophy bomb with these four deltoid exercises. They're challenging, effective, and won't bang up your joints.
November 14
5 Lateral Raise Variations That Actually Work
The medial delts are hard to hit, even with standard lateral raises. But these variations add shoulder width in record time. Check 'em out.
November 13
The Only 10 Exercises You Need to Build Muscle
The best exercises for muscle growth spare your joints and make you look like you lift. Here they are.
What is Minimal Effective Volume?
Here's everything you need to know about minimal effective training volume in just three minutes.
November 8
Steroids and High-Volume Training: The Facts
PEDs and high-volume training go together like peanut butter and jelly. One enhances the other. Here's why.
November 6
The Best Reps for Size, Strength, and Everything Else
Get more out of your workouts by using the best rep ranges for your goal. Maximize size, strength, muscular endurance, or conditioning.
October 31
Hypertrophy Training: Putting It All Together
Effort, volume, and load-based training strategies all work. But which is right for you? Here's everything you need to know.
October 30
Your Guide to Endless Gains
Plateaus are natural. Don't get frustrated. Instead, adopt one or two of these strategies to reignite muscle and strength gains.
October 26
5 Partial Lifts for Complete Gains
Nothing beats a full range of motion, but try these when your mobility is limited, or you need to strengthen a weak point.