5 Strategies for Choosing Exercises
How to Pick The Best Movements for Real Gains
January 3
The One-Bar Warm-Up
Here's a unique warm-up that uses just the barbell instead of bodyweight drills, foam rolling, or mobilizations.
December 31
The 3-Week Wimpy Back Cure
Doing a back workout once a week isn't going to cut it. You need to crush it and crush it hard several times a week.
December 23
Program Shock: Do the Opposite
Shock your body into building more muscle in just two weeks using Opposite Training. Here’s how.
December 19
9 Tricks for Consistent Workouts
Building a better body requires commitment and consistency. Here's how to never miss a workout.
December 18
Last Set Mayhem
Combine volume and intensity by performing multiple sets and then taking the last set to muscle-tearing oblivion.
December 16
The Simple Cure for Weak Body Parts
Just about everyone has one pathetic muscle group. Here's a plan to make that embarrassment a thing of the past.
December 12
The Reactive Warm-up
Forget those long warm-ups that have you break-dancing across the gym floor. Here's something short and effective.
December 10
How to Build Mass as a Tall Lifter
If you're tall and you want to build muscle, you need to adopt new exercises, new techniques, and new strategies.
November 25
Turning Pro: 7 Mind Hacks
An amateur has amateur habits, while a professional has professional habits. Which category describes you?
November 21
The 6 Toughest Leg Press Variations
The leg press is no slouch when it comes to building leg size, especially when you use these thigh-splitting variations.
November 15
Manual Resistance Flyes for a Massive Chest
Regular dumbbell flyes can cause pec or biceps tears. For thicker pecs, try this smart variation on for size.
November 14
Advanced 21s for Hypertrophy
A classic biceps-building technique popularized by Arnold gets a 21st century reboot that you can apply to the whole body.
November 12
Train Your Calves Every Day
Got calves? Probably not. That's because you have to work them every day to get them to grow.
November 11
Build Muscle With Heavy Singles
Heavy singles build strength, but they can also build freakish size if you know how to combine 3 different growth factors.
November 8
Is Time Under Tension a Crock?
Slow-tempo sets extend the duration of a set and hurt like hell the next day, but they ignore important growth triggers.
November 4
3 Mistakes That Limit Your Gains
If your muscle-building progress has stalled, you're probably focusing on the wrong things, or simply not working hard enough.
October 25
Upper/Lower Circuit Training
Drop tubs of lard off your waistline while maintaining or even gaining lean mass with weight training circuits.
October 22
How to Increase Cell Volume for Fast Muscle Growth
Learn how to increase cell volume and you'll turn on protein synthesis and suppress protein breakdown.
October 18
8/6/3 For Size and Strength
This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.