This is a basic six-week training cycle for an intermediate or beginner lifter who has reached a plateau in their training. Beginner/intermediate, in this case, refers to someone who has been lifting and following a training routine for 6-12 months. For this article, “squat” refers to the barbell back squat. This is not a […]

Try out this very effective program for hypertrophy that’s ideal for beginners and intermediates alike. All you’ve got to do is train four days per week using this three-day split: push, pull, and legs.

The path of continual progress includes some these important programming specialties: don’t add techniques you are ready for and don’t become stale.

Having trouble locking out the top of a heavy pull? This program will fix the problem in ten short weeks!

The deadlift may be the purest test of strength in the iron game. Heavy weight. On the floor. Must pick it up.