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Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

Row Every Day: The Thick Back Solution

Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

The Best Damn Workout Plan for Natural Lifters, Part 2

Not using drugs? Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

The Ultimate Program for Body Comp Improvement

Tired of looking pretty much the same year after year? If you're ready to make radical changes in your body composition, start here.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

The 500 Workout

It's time to shake up your workout, stimulate new muscle gains, and lose some fat. Try this training template.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

Tip: Triple Threat Push-Up Workouts

Two smart, challenging push-up workouts you just gotta try. Check 'em out.

Testosterone Advantage Training

Small arms? You need testosterone and GH. No, not the illegal kind. The kind you get when you use this science-backed training split.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

Tip: The Back-Off Chin-Up Workout

The fastest way to boost your chin-up strength. Check it out.

The Simple Plan for Ultimate Back Size

Back training advice has become sissified and overcomplicated. Here's how to really build your back.

The Neuro Type Workouts

What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here.

Tip: The Colbert Full-Body Workout Plan

This classic high-frequency program will have you training your entire body every other day. Check it out.

Tip: The Twice-Per-Week Sprint Workout

Get shredded and build your hamstrings with this easy-to-follow sprinting plan you can do at the gym.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

American Sniper Workout

For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

Neural Charge Training

I've found nothing that works better than Neural Charge Training at increasing the rate of gains and enhancing recovery. You want to experience that? Here's how.

100 Rep Challenge

Most lifters need to push themselves more but just don't know how. They need guidance. They need a challenge. They need this article.

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

I, Bodybuilder

No hype, no exaggeration. How to build muscle as fast as humanly possible. Get the plan here.