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The Russian Approach to Size and Strength

Strength coach JP Catanzaro goes behind the former Iron Curtain for a periodized approach to unprecedented levels of size and strength.

Unconventional Workout - Abs

Still doing three sets of crunches for abs before leaving the gym? Check out this article for a new approach to the coveted six-pack.

  • Abs
  • Controlled Overtraining for Muscle Growth

    Yeah, your body could use a break. But only after you run it into the ground. Here’s what to do.

    Four Weeks to a New Max

    A simple, methodical way to hit new PRs on all the major lifts in just four weeks.

    Building the Apex Predator Body

    A three-day reprogramming of your body's hardware and software for more muscle and better performance.

    Shredded in Six (Weeks, That is)

    Forget those three-month diet plans. If you have six weeks and an ounce of discipline, you can get in awesome shape. Here’s how.

    Unconventional Workout - Shoulders

    The Unconventional Workout guy tackles shoulders and comes up with some innovative deltoid-plateau busters!

    3 Total Body Programs for Big Arms

    Three of our experts explain little-known secrets of arm training, along with presenting some serious total-body programs to build ‘em up. Check it out.

    The Size Pyramid: Break All the Training Rules

    A unique size-building program that shows us that sometimes, doing what is wrong will get you to the top.

    A Simple Program for Complex Results

    If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

    12 Weeks to a Better Deadlift

    To many in the iron world, how much you can deadlift is the ultimate status symbol. Here's a solid three-month plan to get you on the road to deadlifting respect.

    World's Simplest Training Template

    Most lifters try to progress in strength, hypertrophy, stretching, and conditioning at the same time. Huge mistake! Here's a better way to, well, get better.

    8-Week Basic Strength Plan

    Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

    8 Weeks to Super Bench

    Bench press plateaus can be long and mind numbing. If this program doesn't catapult you out of your slump, nothing will.

    Simple Strength - Phase 1

    Mike Robertson offers an easy-to-follow, completely laid out plan to increase your strength over the period of a few short months.

    Simple Strength – Phase 2

    Increase your strength to record levels in a few short months. Here’s how.

    A Bodybuilding Program for Athletes

    Forget what you’ve heard before. Big muscles don't make you inflexible, weak, or unathletic. Check this out.

    Squat and Sprint

    Combining heavy weights with intense sprints will deliver rapid mass gains. Here’s how to do it.

    2 Times a Week for Twice the Gains

    You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

    Deadlifting for MMA

    A program built around an old school strength-training staple that will help you dominate in the Octagon.

    A 6-Week Squat, Bench, or Deadlift Program

    A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

    Weekend Training for the Busy Guy

    Here's a basic, balls-out program that works around the busy guy’s life.

    Max Strength, Minimal Equipment

    Here's a Westside-influenced strength-building program to make you maximally strong while using minimal toys.

    The Fat-Loss 4 Workout Protocol

    How to lose the flab while maintaining all your hard-earned muscle and strength.

    The Snatch Grip Deadlift

    It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.