Bodybuilding is full of percentages, but you don't need to be a math geek to appreciate these numbers.

Christian tackles the myth of overtraining, why gymnasts and Olympic lifters look the way they do, and how growth occurs in spurts.

Christian shows you how to blast your biceps into oblivion, damaging the muscle fibers so much that they either grow or die!

Why do so many people fail at body transformation? Most of the time failure can be attributed to just a fistful of reasons.

Christian presents a few killer strength tactics used by great coaches to get people inhumanly strong.

Perform as many sets as you can in a given time frame and watch your muscles explode!

Nutritional tips for those who roll their eyes at the thought of counting, measuring, or recording anything, plus a cool new back exercise.

A cool new chest exercise, a cool new shoulder routine, and a quick way to drop into ketosis.

A novel calf routine plus a selection of old-school total-body exercises.

Two terrific programs: one to increase your vertical leap, and one to build towering traps.

6 ways to pack on muscle, from adjusting heel position to build freaky quads to slowing down rep speed for gargantuan biceps.

Christian gives you a peek into his current diet, his current supplementation plan, and a new, rapid-growth strength building program.

A muscle-numbing routine for the most spectacular, but often most-neglected body part.

Thibs thinks you're looking kind of small lately. Says your girlfriend's been bad-mouthing your physique, too. Fortunately, he's taken pity on you and come up with some new movements for you to try.

Thibs is a sadistic SOB because he's always glad to bring more pain your way. This time the red glow of his laser sight is dancing around your chest and he's ready to pull the trigger.

The Thibster shows you how to build your shoulders, save your waistline when dining out, and appreciate some old-school lifts from the floor.

Hey Twiggy! Looking to add some bulk to your lower body? Want to put more wallop in your wheels? The Thibster has a program for you.

There are 5 elements on which a program can be based: Volume, Frequency, Density, Intensity, and Intensiveness, and you should single out just one of them in every program you write.

Christian explains how to make yourself less insulin resistant; how to use "Control Days" to gain muscle while losing fat; and which movements work better with slow tempos and which movements work better with isometric holds.

With mechanical drop sets, instead of reducing the load, you switch to a new but similar exercise by changing the grip, angle, etc. The result is a whole lot of burning and a whole lot of growth.

These ball-busting exercise combos will have your muscles feeling like that hot dog you dropped on the coals during your weekend barbecue.

The Voyer Shrug is for anybody that has a slouched posture, shoulder problems, is preparing for an intense strength phase, or just wants to tap into some new growth.

This week Thibs presents a "Survivor" inspired workout where you do four basic strength-exercises in a circuit. As soon as you reach failure on a particular movement, it gets "voted off the island."

There are 3 ways to simulate growth: Inflict structural damage, increase neural activation, or prevent blood and oxygen from entering the muscle during a set. Few exercises do all three, but the constant tension alternate curl does.

You've spent the spring and summer training to look good on the beach. As a result, you now have the chest and arms of a silverback gorilla, but the thighs and calves of a pink flamingo. Time to fix that.