Cardio: Burn Fat, Not Muscle Beware of empty-stomach catabolic cardio if you want to be as big and muscular as possible. February 3, 2012 by Ron Harris

Hypers: Safe Gains, No Strains The hyper is performed today on a hyperextension bench, which can be horizontal or at a 45 degree angle. February 2, 2012 by Joseph M. Horrigan, D.C.

Calves, Quads and Addiction When you do just one quad exercise, you’ll give yourself the best chance of being able to train it hard. February 1, 2012 by Stuart McRobert

Rest/Pause to X/Pause Mentzer did four singles separated by six-second rests. January 30, 2012 by Steve Holman and Jonathan Lawson

P/RR/S and Split Variation Variety is a profoundly important reason that PRRS consistently provides results. January 29, 2012 by Eric Broser

How Branch Got a Bad-Ass Back Once a weak point, Branch has managed to bring it up to flex with the best. January 28, 2012 by Ron Harris

Best Feet Placement for Bench Press This one will save your back and reduce injury. January 26, 2012 by Charles Poliquin

So You Want to Be a Personal Trainer January 25, 2012 by Robert Wolff

Superset Training for a Fast Pump at the Gym One using nearly complete rest periods and another using the same protocols except with incomplete rest periods. January 23, 2012 by Charles Poliquin

How to Get Longer Rests with 4X Keep in mind that the more rest you take between sets, the more you stress the myofibrils. January 19, 2012 by Steve Holman, Iron Man Editor in Chief

Genetic Limit to Muscle Growth There is a limit but it’s hard to say what that limit is. January 16, 2012 by John Hansen

FD/FS Mass-Building Success It's designed as a short-term “shock” or “blitz” program to help lifters break through plateaus. January 15, 2012 by Eric Broser

Personal Trainer Competence Can his female clients who have trained with him for 12 weeks do 12 chinups? January 13, 2012 by Charles Poliquin

X-O to Grow Many of the biggest bodybuilders use X-Only sets to develop extreme mass. January 12, 2012 by Steve Holman and Jonathan Lawson

Q&A: Frills Exercise and Packing On Lat Size Genetic supermen may benefit from such a frills exercise but not typical guys January 10, 2012 by Stuart McRobert

POF Chest Routine Pump up the volume and flesh out the positions—one for stretch and one for contracted. January 9, 2012 by Steve Holman, Iron Man Editor in Chief

Lateral Raises and Shoulder Trauma Many trainees tip the front of the dumbbells down on laterals, but that can cause joint damage. January 9, 2012 by Joseph M. Horrigan, D.C.

To Bulk or Not to Bulk? We start bodybuilding in order to improve the appearance of our bodies, not to look worse. January 5, 2012 by John Hansen

Bodybuilding’s Numbers Game Especially motivating for beginners because with fewer reps on the second and third sets you could use heavier weights. January 3, 2012 by Charles Poliquin

Big and Ripped Quick: X-centric-Only Workouts X-centric, or negative-accentuated, sets grow both the myofibrils and the sarcoplasm. January 1, 2012 by Steve Holman, Iron Man Editor in Chief

Maintenance Programs for High School Footballers Generally not necessary as most of them play multiple sports, unlike in college. December 29, 2011 by Charles Poliquin

Alternate POF for Legs and Chest Using a three-way POF split from Jonathan Lawson's e-book Size Surge. December 26, 2011 by Steve Holman, Iron Man Editor in Chief

How to Fix Movement Stalls during Deadlift Partial deadlifts in a power rack are one way to go December 23, 2011 by Charles Poliquin

Best Big-Shoulder Molder Regardless of the exercise performed, the shoulder muscles are never uniformly activated. December 20, 2011 by Charles Poliquin

Kettlebells for Workouts Kettlebells are fine for throwing and as such have applications for athletes involved in throwing sports. December 17, 2011 by Charles Poliquin

Flexing and Stretching Between Sets It keeps the blood in the muscles and gives them a harder look. December 16, 2011 by John Hansen

Problem Chins Poliquin's advice to those who can’t manage 10x10 on chins. December 14, 2011 by Steve Holman, Iron Man Editor in Chief

Best Gym Recommendations It's what you do with equipment that matters the most, not the equipment itself. December 13, 2011 by Stuart McRobert

Mass Rules: Best Rest Between Sets On the first sets for each big exercise you add weight in typical pyramid style. December 10, 2011 by Steve Holman, Iron Man Editor in Chief

Back Extension Machine The exaggerated range of motion can cause back problems for many people. December 6, 2011 by Stuart McRobert

Beginning Women’s Bodybuilding You have no chance of achieving Ms. O development without this. December 5, 2011 by Stuart McRobert

Making Gains Without Elbow Pain Common exercises that can cause the problem include dumbbell shrugs and heavy curls. December 3, 2011 by Joseph M. Horrigan, D.C.

Variations on the Olympic Lift For some weightlifters, jumping backward may be a more efficient method of pulling. December 1, 2011 by Charles Poliquin

Ask Coach Poliquin Solid reference from a coach who has answers on the questions of how to get bigger, stronger and faster. December 1, 2011 by Steve Holman, Iron Man Editor in Chief

Improving Your Glute/Ham Raise Because the hamstrings primarily contain fast-twitch muscles, they will respond well to eccentric overload. November 29, 2011 by Charles Poliquin

Most Underused Exercises, Part 3 Of all the exercises I tried, the one that delivered the most was—and still is—hammer curls. November 28, 2011 by Eric Broser

10×10 for Midrange Exercises 10x10 is pure density training for primarily sarcoplasmic expansion. November 26, 2011 by Steve Holman, Iron Man Editor in Chief

Building Mass with HIT The goal of any HIT program is to increase the weights used or the number of reps performed weekly. November 23, 2011 by John Hansen

Are knee wraps a good idea for squatting? If you would like a simple answer, that would be no. Read on for more. November 21, 2011 by Charles Peeples

Lighter, Higher-Rep Warmup Sets For the 98 percent of trainees who aren’t genetically gifted. November 20, 2011 by Steve Holman, Iron Man Editor in Chief

The Real Muscle-Growth Secret There are a number of ways to make that happen. November 19, 2011 by Steve Holman and Jonathan Lawson

More Muscle Size With Triple-Threat Exercise Is doing three exercises per muscle enough? November 17, 2011 by Steve Holman, Iron Man Editor in Chief

Exercise May Protect Telomeres Plus a review of selenium deficiency. November 15, 2011 by Robert Goldman MD, PhD

Most Underused Exercises, Part 2 Let’s begin this time with shoulders. November 13, 2011 by Eric Broser

Shocking Muscles Into New Growth This type of training was called “Soviet Super Position Training." November 12, 2011 by Charles Poliquin

Get Stronger What the strongest weightlifters in the world doing to get strong. November 11, 2011 by Charles Poliquin

Dehydrating the Body Dehydration is very unhealthful and because it makes drug-free people look worse instead of better. November 8, 2011 by Dave Goodin

Fat-Off, Muscle-On Workouts Keep setting new goals for yourself in order to stay motivated and continue to improve. November 7, 2011 by John Hansen

Hardcore Body Renovator Maximum Growth and Hardness November 6, 2011 by Bruce Jones

Two-a-Day Workouts When training twice a day, it’s important to sequence the exercises properly. November 5, 2011 by Charles Poliquin

Dumbbell-Only Mass Workouts Train at home for better concentration and fewer distractions. November 2, 2011 by John Hansen

Crashing the Growth Threshold for Ultimate Mass Your goal during a workout should be to fatigue the target muscles you are training. October 31, 2011 by Steve Holman, Iron Man Editor in Chief

Posing to Improve Muscle Size and Shape When you pose, you do create occlusion, or blood-flow blockage. October 30, 2011 by Steve Holman, Iron Man Editor in Chief

Rowing Machines and Lower-Back Pain So many trainees had back pain that the seated row machine with a chest pad was created. October 28, 2011 by Joseph M. Horrigan, D.C.

Is Lifting for Kids? CSEP says that weightlifting is safe for kids as young as five if they have the proper supervision. October 27, 2011 by Butch Lebowitz

Weird Exercise for Massive Tri’s You could use undergrip pulldowns for biceps for even more indirect lat work. October 24, 2011 by Steve Holman and Jonathan Lawson

Q&A: Nautilus Cams, Barbell Rows, Straps and More More Arthur Jones training techniques. October 22, 2011 by Stuart McRobert

Arthur Jones and the Upper-Body Squat High-intensity training” is another term for “very hard training.” October 21, 2011 by Stuart McRobert

Cut to Ribbons Without Cardio Sets to failure and strict eating per Ben Booker. October 19, 2011 by Ron Harris

Flexibility Fallacies Many athletes, bodybuilders included, equate extreme flexibility with better performance. October 18, 2011 by Steve Holman, Iron Man Editor in Chief

X-treme Lean Cheat Day Despite the term “cheat” day, no, you don’t have to eat junk food. October 16, 2011 by Steve Holman, Iron Man Editor in Chief

Comparing Gym Machines You have to take the ratio of the circumference of the pulleys used and compare it to their diameters. October 15, 2011 by Charles Poliquin

Most Underused Exercises Trainees desire massive muscles but aren’t willing to get down and dirty to earn them. October 9, 2011 by Eric Broser

How the Big Bad Wolf Got Bigger Bi’s Take the shoulders out of the movement. October 8, 2011 by Ron Harris

Anatomy Lessons for the Personal Trainer Unquestionably, the most popular anatomy books for bodybuilders are those illustrated by Fredéric Delavier. October 6, 2011 by Charles Poliquin

Awesome Achievements Thanks for the kind words. The thing is, I’m just doing what I love to do. October 3, 2011 by Dave Goodin

Chest Training with Stretch Overload Best way to attack the insertion point of a muscle is by emphasizing stretch overload. September 30, 2011 by Steve Holman, Iron Man Editor in Chief

Stubborn Bodyparts: Chest Training Stick with the basics and worked on building strength on the core movements. September 27, 2011 by John Hansen

Endurance Test for Basketball Many factors determine success in high school basketball. September 25, 2011 by Charles Poliquin

Work Sets to Failure The key to making the muscles bigger is progressive resistance. September 24, 2011 by John Hansen

Morning Workouts, Stress and Cortisol One of the first steps in increasing energy is to eat energy-building foods at the right time. September 22, 2011 by Charles Poliquin

Size or Strength Training for Football Concentrate on building strength and power with size as an after-effect. September 21, 2011 by Steve Holman, Iron Man Editor in Chief

Best Time for Cardio First thing in the morning on an empty stomach is highly catabolic. September 18, 2011 by Steve Holman, Iron Man Editor in Chief

Y Is an X-Frame Mandatory? Could Cedric McMillan be the one to incite change September 16, 2011 by Ron Harris

Blast Those Calves to Greater Size Here’s a new system for working the calves that’s guaranteed to bring results. September 15, 2011 by Iron Man Magazine

Train Like Jay Cutler The years 16 to 26 cover a pivotal period that can shape your future. September 14, 2011 by Stuart McRobert

Weight Training Following Concussions The study of concussions is an evolving body of research. September 13, 2011 by Joseph M. Horrigan, D.C.

Inner/Outer-Thigh Machines When to use them and when to look for something else. September 12, 2011 by Joseph M. Horrigan, D.C.

Jacked Joints and PRP Powerlifters and bodybuilders who have trained heavy will appreciate this. September 9, 2011 by Becky Holman

Train Like Ms. Olympia You're gonna need some freaky genetics for muscle building. September 7, 2011 by Stuart McRobert

New Bench Press Success With 10X Many ways to use the famous 10x10 protocol to build muscle size and strength. September 6, 2011 by Steve Holman and Jonathan Lawson

10 Tips for Lagging Muscles If I had to name a number-one priority, it would be to stay patient. September 4, 2011 by Eric Broser

Training for Overweight Teen Being stronger improves their self-confidence and motivation. September 3, 2011 by Charles Poliquin

Double Strength Exercises Will I also double my muscle mass? September 2, 2011 by Stuart McRobert

Do Olympic Lifting Exercises Increase Arm Size? Power snatches are one way to help overcome a slump in biceps training. September 1, 2011 by Charles Poliquin

Building a Big Back and Chest Best exercises are pulldowns and cable crossovers. August 27, 2011 by Charles Poliquin

Size Surge Phase 1 The true power rep range is four to six. August 26, 2011 by Steve Holman, Iron Man Editor in Chief

4X vs 10×10 10x10 is a pure-density shock tactic that can produce big gains in muscle size quickly. August 18, 2011 by Steve Holman, Iron Man Editor in Chief

Motivation and Determination Entering competitions can light a new fire under your butt. August 15, 2011 by Dave Goodin

Beginning Arm Training August 12, 2011 by John Hansen

Power and Density to Max Out Size Doing power-density-mix training three days a week is a great way to get a blast of new mass. August 11, 2011 by Steve Holman, Iron Man Editor in Chief

Muscle Overlap The quote “No man is an island” is relevant when it comes to training frequency. August 5, 2011 by John Hansen

Last-Set Roulette: Mass Jack Surprise Attack For a 4X sequence, you take a weight with which you can get 15 reps, but you do only 10. August 3, 2011 by Steve Holman, Iron Man Editor in Chief

Bodybuilding in Prison Needless to say, dieting in prison is no fun—and I had no supplements whatsoever. July 31, 2011 by Daniel Beery

How to Treat Injuries Yourself, Part 3 We’re talking about something serious here: physical injury. July 30, 2011 by Stuart McRobert

Speed Reps for Mass That can force the target muscle to fire dormant fibers to get the job done without sacrificing form. July 27, 2011 by Steve Holman and Jonathan Lawson

Optimize Your Size Potential When does your body do 99 percent of its building and repair work? July 24, 2011 by Eric Broser

Avoid Elbow Pains to Keep Making Gains Once the muscle is strained, you become aware of how many exercises use it July 22, 2011 by Joseph M. Horrigan, D.C.

Mr. Olympia Trains Like a Wimp? Jay Cutler makes no apologies for his workout style. July 21, 2011 by Ron Harris

Have You Stalled with Heavy Workouts? Move to 10x10 for two weeks only. July 15, 2011 by Steve Holman, Iron Man Editor in Chief