Periodization is the key to seeing continued gains in size and strength from a training program. Here, I break down the most effective periodization models.

You can train these oft-neglected muscle groups regardless of how busy you are.

Use the Smith machine to build cannonball deltoids

Use either of these diets while following the Superman program, depending on your goals.

Blast your biceps and triceps in record time with this killer combo.

Blast your wheels with this Tabata-style leg blast.

Light your lats on fire quickly but effective with this burner of a routine.

My classic eight-week program will transform your body with more muscle, less body fat, and big strength gains.

Blast your delts like never before in under 15 minutes.