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Tip: Pump the Biceps for Growth

Can muscle pumps lead to hypertrophy? You bet they can. Try this for bigger biceps.

Tip: The Standing Rollout Checklist

It's one of the toughest core exercises. Here's how to master it and reap the benefits.

Tip: The Simplest Strength Routine

If you're sick of programs that are tougher to figure out than Sudoku puzzles, here's one that's refreshingly easy to learn.

Tip: Two Exercises for Complete Quad Development

Yes, do your squats. But add in these two moves for all-around strength.

Tip: Skin the Cat for Better Mobility

Do this before you do overhead pressing exercises for better shoulder mobility. Bonus: It builds a strong core too.

Tip: 4 Hip Adduction Exercises You Need

Prevent injuries and build complete lower-body strength with these moves.

3 Ways to Minimize Junk Training

Here's how to cut out a lot of useless reps and get straight to the ones that produce the most muscle growth.

Tip: Boost Your Deadlift with Macro and Micro-Sets

Here's how to use cluster training to strengthen your deadlift and add pounds of new muscle to your physique.

Triceps: Strongman Strength, Bodybuilder Size

You can't have big arms with weak little triceps. You can't have a big bench either. Here's how to get 'em huge, strength-athlete style.

Tip: 6 Butt Exercises You Gotta Try

If you're only doing squats, deads, and lunges for hip and glute strength, you're leaving gains on the table. Try these.

Tip: The Best Rep Scheme for Size

Trigger muscle growth 3 different ways with this effective (but painful) loading method.

Tip: A Smarter Way to Blast Your Biceps

The 21s method is a proven muscle builder. Here's how to make it even better.

Tip: Catch a Wave, Get Stronger

Manage fatigue and blast new personal records with 7/5/3 wave loading. Here's how.

Tip: 21 Reps to Bigger Shoulders

Use the classic 21's method, normally reserved for biceps, to finally add some size to your delts. Here's how.

Tip: Ramp. Work. Rest-Pause.

Use this smart training method to increase tension for size and strength gains.

5 Realistic Tests of Strength

How much weight should you be able to lift? How many reps should you be able to do? Here are some guidelines for natural, non-mutant lifters.

Tip: The Crusher Push-Up

This is not for beginners. But if you're past that stage, this variation will crush your chest, shoulders, and triceps... in a good way.

The 15 Strength Training Principles

Individuality in training is essential. But there are some principles that EVERYONE who enters the gym should follow. Here they are.

Tip: A New Way to Build Your Pecs

Think you've tried everything? Nope. Check out this chest-building exercise.

Tip: Hanging Leg Raise – The Right Way

Great ab exercise, but most people do it wrong. Here's how to fix it and get better results.

Tip: Slam the Lower & Middle Chest with One Move

This pivot press is clever. And tough. Very tough. Take a look.

Tip: 50 Reps for a Bigger Back

Here's how to use the 10-1 method to build a barn-door back.

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.