Inspired by John Meadows’ primary and secondary workouts, combined with what I know about density training from Vince Gironda, my current split accounts for time and intensity limitations.

Most people who step under the bar want to get big and strong, period. Muscle failure is paramount in this regard. Here’s how to use it properly to build muscle without overloading your central nervous system or risking injury.

What was once a weak point has become a strength of my physique. Whether you’re doing ‘curls for the girls’ or to help your front double biceps pose, here are five things you need to know.