Home Gym POF Routine It’s difficult to do full POF routines without dumbbells. February 9, 2012 by Steve Holman, Iron Man Editor in Chief

Warmups, Strongmen and Deadlifts The more reps you perform during a warmup set, the fewer sets you need. February 5, 2012 by Charles Poliquin

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Stretching Between Sets Don’t stretch the muscle you’re working on. July 14, 2011 by Charles Poliquin

Fat-to-Muscle Plan for Granite Abs Focus on muscle trauma and growth hormone release. July 12, 2011 by Steve Holman, Iron Man Editor in Chief

Shoulder Size and Striations The three-day off-season split is work but worth it. July 9, 2011 by Dave Goodin

Great Workouts for Neglected Bodyparts Two programs, one for volume, another for intensity. July 7, 2011 by Charles Poliquin

Bigger, Fuller Muscles With full-range training you’ll be gaining big. July 1, 2011 by Steve Holman, Iron Man Editor in Chief

FD/FS and Muscle-Building Successs Plus, workouts for stinky calves. June 26, 2011 by Eric Broser

Size Surge: One Workout a Week Making gains with once-a-week training. June 25, 2011 by Steve Holman and Jonathan Lawson

Isometric Training to Improve Your Bench Press For a strength lift such as the bench press it can be a valuable training method. June 24, 2011 by Charles Poliquin

What’s the difference between 1 1/4s and DXO? DXO stresses the stretch or semistretch point. Read on for more. June 20, 2011 by Steve Holman, Iron Man Editor in Chief

Getting A Weak Back to Grow One of the first articles I read about back training was written by Arnold Schwarzenegger. June 19, 2011 by John Hansen

Basic Triceps Torchers The close-grip bench press and dip are basic, core exercises for the triceps. June 18, 2011 by John Hansen

Fixing Biceps Problem with Spider Curls It’s a great peaking exercise for bigger, better bi’s. June 17, 2011 by Steve Holman, Iron Man Editor in Chief

How often should I stretch? It’s possible to stretch too much. June 5, 2011 by Charles Poliquin

Best Ways for Personal Trainers to Increase Revenue Do you have any simple suggestions, such as giving discounts? June 3, 2011 by Charles Poliquin

Power Clean and Snatch What’s the deal with rising on your toes during the power clean? June 1, 2011 by Charles Poliquin

Super Shock for a Lagging Lower Body Do you have a great workout for bringing up my quads and hamstrings? May 29, 2011 by Charles Poliquin

Size-Surging Shockers PRRS add-on sets are a unique mass-shocking technique. May 27, 2011 by Eric Broser

Mass Expectations Genetics play a major role. May 10, 2011 by Eric Broser

The Anabolic Switch Switching the order of upper- and lower-chest exercises. May 7, 2011 by Steve Holman and Jonathan Lawson

Favorite Triceps Exercises Bored with pressdowns and French presses? April 24, 2011 by Charles Poliquin

Size Surge with 4X If it feels like too much, try a different Phase 1 split. April 21, 2011 by Steve Holman, Iron Man Editor in Chief

Calf Training Tips Focus on single-leg calf work. April 17, 2011 by Charles Poliquin

Good Form Pullups Stop! Fast! April 16, 2011 by Charles Poliquin

Off-Season Muscle-Size Strategies I fell victim to so-called bulking up a couple of times. April 10, 2011 by Dave Goodin

Size Surge Tips, Tricks and Splits A megamass boost for any trainee. April 9, 2011 by Steve Holman, Iron Man Editor in Chief

Dumbbell vs. Barbell Bench Presses Variety will keep your shoulders healthy. April 8, 2011 by Charles Poliquin

The Big Finish Positions-of-Flexion mass training April 7, 2011 by Steve Holman and Jonathan Lawson

Beginning With Full-Body Workouts Good start after an extended layoff. April 5, 2011 by John Hansen

Broser’s Rules for Success Grow without plateau. April 3, 2011 by Eric Broser

Best Type of Barbell For power cleans and squats. March 30, 2011 by Charles Poliquin

Total Triceps Training Over-40 training March 23, 2011 by Dave Goodin

Negative-accentuated Sets for Fat Loss For fast fat-to-muscle results. March 14, 2011 by Steve Holman, Iron Man Editor in Chief

Stretch Exercise and 4×10 For incredible mass-building potential. March 13, 2011 by Steve Holman, Iron Man Editor in Chief

How to intensify a negative-accentuated set Use the rest/pause technique. March 10, 2011 by Steve Holman, Iron Man Editor in Chief

Muscle-Training Frequency For big size simulation. March 9, 2011 by Steve Holman, Iron Man Editor in Chief

Do This, Not That, to Grow Muscle Fast While variation is important, you need to focus on the exercises that you feel the most. March 7, 2011 by Steve Holman, Iron Man Editor in Chief

Indirect Split and Best Upper-Chest Hit Targeting problem areas with 4X workouts. March 6, 2011 by Steve Holman, Iron Man Editor in Chief

Overtraining and Optimal Gaining Grow Without Plateau February 28, 2011 by Eric Broser

Explosive Reps Keys to building mass. February 24, 2011 by Steve Holman and Jonathan Lawson

Baseball in the Summer Should you use high or low reps to protect shoulders? February 21, 2011 by Charles Poliquin

20-rep Breathing Squats For building muscle mass and strength. February 17, 2011 by Charles Poliquin

Pec Deck for Experienced Bodybuilders Fine to use sporadically for variety. February 15, 2011 by Charles Poliquin

One-arm Pushups and Pull-ups Mostly useful for gymnasts and mountain climbers. February 12, 2011 by Charles Poliquin

Intrarep Pauses for Size and Strength Pausing during repetitions is a great way to increase the effectiveness of your training. February 9, 2011 by Charles Poliquin

Positive Failure for the Most Growth Fibers Volume vs. Intensity January 18, 2011 by Steve Holman, Iron Man Editor in Chief

Which country has the best athletes and best trainers? American college strength coaches are the biggest underachievers. January 15, 2011 by Charles Poliquin

Do Warmup Set for Squats? 4x10 method on dangerous exercises. January 13, 2011 by Steve Holman, Iron Man Editor in Chief

Add Size to My Triceps Without aggravating elbow tendinitis January 8, 2011 by Steve Holman, Iron Man Editor in Chief

Rep Range for Mass Gains Separating power sets and density sets. December 26, 2010 by Steve Holman and Jonathan Lawson

Warm Up Right to Pack On Muscle For more productive workouts. December 24, 2010 by Eric Broser

Beginning Powerlifting Books and other resources. December 22, 2010 by Charles Poliquin

Straight-Leg Deadlifts Confusion abounds regarding the safety of straight-leg deadlifts. December 17, 2010 by Charles Poliquin

Leg Training for Mass and Detail Two great leg workouts that should get those wheels growing. December 15, 2010 by John Hansen

Arnold Used X Reps Continuous tension and stretch for new mass fast. December 13, 2010 by Steve Holman, Iron Man Editor in Chief

Triple-Threat Shoulder Sets Be creative with exercise selection. December 11, 2010 by Charles Poliquin

Fat-to-Muscle negative-accentuated technique Using the Fat-to-Muscle Workout. December 9, 2010 by Steve Holman, Iron Man Editor in Chief

True Natural Bodybuilder How much mass can you pack on? December 4, 2010 by John Hansen

Full or Partial Deadlifts? Grow without plateau November 27, 2010 by Eric Broser

Long Workouts and Fast Calves Plus good mornings and ice massage. November 24, 2010 by Charles Poliquin

Wicked-Awesome Mass-Building Tips Refine your physiques. November 8, 2010 by Steve Holman, Iron Man Editor in Chief

Low-Rep Muscle-Mass Lowdown Indirectly they can help you add size. October 6, 2010 by Steve Holman, Iron Man Editor in Chief

Preexhaustion vs. Postexhaustion Plus overtraining, contest prep and Smith-machine squats. September 7, 2010 by Charles Poliquin

Pressing Issues Military press, muscle mass and POF July 15, 2010 by Steve Holman, Iron Man Editor in Chief

The Truth About Standing Curls Plus resveratrol and partial-range exercises. July 12, 2010 by Charles Poliquin

Postactivation Size Surge Performing end-of-set static holds at the sticking point can do great things for muscle growth. June 3, 2010 by Steve Holman, Iron Man Editor in Chief

Sets, Reps and Intensity Breaking through plateaus, plus precontest dieting. May 13, 2010 by John Hansen

Short, Basic Workouts to Pack On Mass For total development everywhere. May 4, 2010 by Steve Holman, Iron Man Editor in Chief

Benefits of More Muscle—and Big Arms Send your arms into a new growth spurt. April 19, 2010 by Charles Poliquin

Don’t Quit: Coping With Injuries Squats and bench presses aren’t for everyone April 7, 2010 by Paul Burke

DC Power Density for New Muscle Size Dumbbell upright rows are a superior compound exercise. April 4, 2010 by Steve Holman, Iron Man Editor in Chief

Squats, Laterals and Assorted Tips and Tricks Excerpts from Beyond Bodybuilding March 29, 2010 by Pavel