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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.

Workout Du Jour 2

Researchers Jar Physiology World With Evidence of Other Hamstring Movements.

Workout Du Jour 1

It occurred to us that our website didn't really contain any workouts. I mean, if you, the loyal reader, just wanted to log on and pull out a new workout, you couldn't do it. You'd probably have to resort to pulling out a copy of Ironman or something (shudder).

Why You Aren't Getting Bigger

Eating more and training more can get you pretty far. But if you’ve stopped making progress, it’s time to reassess and do things differently. Here’s what may be putting your gains on hold.

White Men Can Jump!

8 Weeks to a Killer Vertical

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.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Westside for Bodybuilders

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

Weight Training for Endurance Addicts

Obsessed endurance athletes like triathloners need to pick up some heavy weights if they want to stay strong and injury-free. Here's how.

Weekend Training for the Busy Guy

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

Unconventional Workout - Triceps

Give your triceps training a much-needed shake-up and start hammering out some horseshoes!

Unconventional Workout - Shoulders

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

Unconventional Workout - Biceps

Got a set of biceps that haven't grown since the Clinton years? Well, put down that cigar and start stretching some shirtsleeves.

Unconventional Workout - Abs

Still doing three sets of crunches for abs before pounding your Surge? Check out this article for a Renaissance approach to the coveted six-pack.

  • Abs
  • Two Weeks to Bigger Lats!

    Can you really build stronger, wider lats in 14 days? Yes, but it’s really going to hurt. Here’s how to do it.

    Tsunami Training

    I'm going to describe a little 6-week program that I call Tsunami Training (I'll get to why I call it that a little later). It's based, for the most part, on training methodologies that I picked up from Ian King and Charles Poliquin, with some razzle-dazzle thrown in by myself.

    Triple Total Training

    If you're stuck in a rut and you've been training for more than a year, this program will induce appreciable strength and size gains.

    Triple Decker Delts

    What would you give to have delts so big and wide that you had to strip naked and coat yourself with lard before being able to pass from room to room?

    Training for Maximal Size

    Moderate weight or moderate sets? Use more reps per set, or use heavier weight, more sets, and fewer reps per set? God almighty, which is the optimal way to train for size?

    Training for Easy–Hard Gainers 1

    Most strength coaches will categorize an athlete or client into one of three classes based on their responsiveness to training: easy gainer, hard gainer and average gainer. Let's take a look at each category.

    Training for Easy-Hard Gainers 2

    Ecto-mesomorphs: the lean and lanky guys who've built muscle. Here's what they can do to stay on the gain-train.

    Train Long, Not Hard

    You hear it all the time. It's one of the favorite sayings from high-intensity pundits and other "briefer is better" trainees.

    Total Strength Program

    Boost the big three lifts with supramaximal holds and this plan of action.

    Total Body Training

    Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

    Top 6 Challenge Workouts

    It's time to see what you're really made of. These deceptively simple workouts build muscle, burn fat, and increase overall fitness... fast.