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4 Stronger Squat Exercises

Exercise solutions to all your squatting problems.

4 Sure-Fire Ways To Kill Progress

Not sure why you’re still not jacked? Here’s your answer… and how to fight it.

4 Surprising Ways to Boost Your Bench

Some of the stuff you need to do to get a bigger bench press doesn't involve actual bench pressing. Check out the tips and get the training program here.

4 Tests Every Lifter Should Be Able to Pass

You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises. Can you?

4 Things to Do AFTER Lifting to Boost Gains

After training you have a 5-15 minute window of opportunity to greatly accelerate recovery and overall progress. Here's exactly what to do.

4 Things to Steal From CrossFit

Hating on CrossFit is trendier than those hipster Ray-Bans your aunt bought you. There are some aspects of CrossFit that deserve your attention, however.

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.

4 Training & Diet Arguments: Resolved!

The scientific facts about machines vs. free weights, calorie quality vs. quantity, hard work vs. genetics, and high volume vs. heavy weight.

4 Ways to Build Mental Toughness

Mental toughness separates champions from also-rans. If you weren't born with it, here are four ways to develop it.

4 Ways to Build Your Scrawny Back

Want a bigger, stronger back? Then stop doing the same workout that hasn't gotten you one. Here are four methods to help you grow.

4 Ways to Burn Fat That Beat HIIT

How to use Supramaximal Interval Training (SMIT) to torch fat, improve fitness, and increase athletic performance.

4 Ways to Fire Up Work Capacity

Roll like a martial artist, do loaded sprints, and use complexes wisely to build all-around athleticism and strength.

4 Ways to Get Strong on Everything

You don't need to train every movement to build overall strength. Just work on these four things to automatically improve every big lift.

4 Ways to Greatly Accelerate Recovery

Here's how to heal and regenerate faster on off days so you can train harder, train heavier, and keep getting better.

4 Ways to Ramp Up Your Workout

Stagnation is unacceptable. Revive your workouts and watch your muscle mass increase while your body fat decreases.

4 Ways To Stay On Track

Life getting in the way of your gains? Keep making progress with these strategies.

4 Ways to Test Your Recovery Rate

If you run a simple test every morning, you'll know whether or not you should go balls-out in the gym that day.

4 Weeks To A Bigger Chest

You want pumped-up pecs that you can balance a bottle of pilsner on in just 4 weeks? Get ready to train chest heavy, hard, and frequently.

4 Weightlifting Myths Destroyed

These training myths do more harm than good. Ditch the dogma and get stronger today.

4 Weightlifting Myths Dispelled

I'm here to tackle four of the most common myths you probably hear spouted as fact by some meathead at least once a week in the gym.

4-Week Chest Specialization

If your chest is weak, you can't expect it to grow by only working it once every five to seven days. Here’s a better plan.

4-Week Radical Re-Inflation Plan

Rapid changes in body composition require extreme approaches. This program isn't easy. But for putting on size fast, it's crazy smart.

4-Week Routine for Coming Back From Forced Layoffs

Injuries and forced training breaks are just part of the game. Here's a routine that gets you back in the groove quickly.

40 Movements for Rapid Strength - Part 1

To get stronger, a lifter must discover his weak points, then bring them up. These exercises will do just that.

40 Movements for Rapid Strength - Part 2

Over the past few years I've seen many lifters and coaches discussing the seemingly strange movements I prescribe for strength development. Many of these guys are grasping the big picture but missing many of the finer points. To remedy this, I've written this "toolbox" series to help experienced lifters fill in the blanks and newer lifters learn about some very effective exercises.