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The 500 Workout

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

CrossFit for Meatheads

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

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.

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.

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.

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.

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.

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.