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Holiday Workout

It's that time of year again. The most dedicated and hardcore lifters are still in the gym for two hours a day, six days per week, while the rest of us (a.k.a. the non-loser majority) are facing a time-crunched, often unavoidable four to six week period packed full of bullshit shopping, crowded malls, kick ass family get-togethers, boring-as-all-hell family get-togethers, parties with friends, parties with co-workers, parties that you just crashed, and hangovers.

The HFT Handbook

Ramp up the training to ramp up the gains. Here’s how to turn up the frequency without getting burnt out.

2 x 4 Muscle

It was a dire situation, a nightmare of indescribable proportions that only Dante could relate to. Every salacious thought I've ever had and every misdeed I ever committed was paid back to me in spades.

The Waterbury Summer Project

Is it time to drop some winter fat? Here’s your 8-week plan.

Most Powerful Program Ever?

A proven training system specifically designed for bodybuilding. Check it out if you want to grow!

Minimal Time, Maximum Workout

Got 20 minutes? Then you have time for a great workout. Follow these guidelines.

Bodybuilding's Next Frontier

High frequency training is the future of bodybuilding. But you have to be smart about it. Here’s your guide.

Get Lean Without Dieting

They say you can't out-train a bad diet, but you CAN out-train a moderate one. Here's how to work out and eat so that you can still make progress without strict dieting.

Get Strong, Get Fast, Get Vertical!

A program designed to improve your vertical jump and your overall strength and athleticism. Check it out.

Westside for Bodybuilders

You like to look good naked. Your training revolves around aesthetics. You're a bodybuilder.

The Holiday Program

Undulating periodization for in-season athletes and holiday-season regular guys.

Armed For Combat

Drastically increase arm size and strength over a twelve week period. Here’s your plan.

8 Weeks to Monster Shoulders

Two training experts come together to design a great shoulder-building program. Check it out.

The "No Curl" Biceps Program - Part 2

In Part One of my "no curls" arm specialization training series, I talked about the absurdity of most arm specialization routines. I proposed that most trainees do more than enough biceps curls and triceps press downs and don't really need more of either of them.

10 x 3 For Fat Loss

Think fat loss requires high-rep training and tons of cardio? Think again. You can torch fat in sets of three.

Time-Efficient Hypertrophy

There are any number of instances in which life becomes more hectic, and the first thing that gets axed from the schedule is usually gym time.

The "No Curl" Biceps Program - Part 1

If you've been around weight training for any length of time, you've probably read or tried an arm specialization routine. There are a bunch of these around with different cool names for what amounts to the same old shit: do a bunch of arm exercises. Yeah, the exercises change and the sets and reps change, but it still amounts to just doing more arm work.

Perfect 10 Training

A training strategy that has you hitting your lagging body parts for ten sessions each week. Yes, it can be done, and it works. Check out the plan.

Lactic Acid Training for Fat Loss

Increase lactic acid to increase growth hormone and get shredded. One problem: It really hurts. Check out the program.

Beach Training for Performance-Oriented Lifters

"Bodybuilding training? No way! Not for me! I'm training only for strength and function," said the huge sumbitch after deadlifting a load that was roughly equivalent to a Sherman tank.

Westside for Skinny Bastards 2

From warm-ups and running to box squats and grip work, here’s the athlete’s guide to get bigger and stronger.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

Compound EDT

Get your mind on the weight and on the clock. This training strategy will help you get more done in less time.

Pillars of Strength

Bodybuilding is full of colorful descriptions of various physique types.

500 the Hard Way

Advanced Bench Press Strategies