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Build your shoulders and legs at home with just a single dumbbell. Here's how.

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Tip: Are You a Shower or a Grower?

The phenomenon is real. And there's a simple explanation why there might be more to you than meets the eye.

How to Lift Forever: 5 Mandatory Exercises

Love lifting? Want to keep doing it for life? Then you need to balance your workouts and fix your posture with these five exercises.

Tip: The Barbell Lateral Raise

Barbell? Yes. Try this for wider shoulders.

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

Tip: 3 Rules for Lifters Who Love Coffee

Here's why you shouldn't drink coffee after training, plus two more java rules you need to know.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

Sissy Exercises That Aren't

Squats and deadlifts may be bad ass and scare your momma, but some of the supposedly “sissy” exercises are really anything but!

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

The 10 Rules of Building an Athletic Body

Follow these simple rules for a high-performance, bulletproof physique.

How to Fix Shoulder Impingement

Stuck with cranky shoulders? Nope. Try this routine to get you back to pressing without irritation.

Everything We Know About Rep Ranges is Wrong

One to 5 reps for strength, 8-12 for muscle, and 15 or more for muscular endurance, right? Not so fast. New info here.

The Death of Women's Bodybuilding

More and more women are lifting weights, but women's pro bodybuilding is dying fast. Here's why, plus a frightening look at the cause of “man face.”

The Full-Body Dumbbell Workout Program

Got some dumbbells? Then you'll never miss a workout. Do this full-body plan every other day.

Tip: 3 Ab Exercises NOT for Newbies

Build pro-level abdominal strength with these advanced moves.

Tip: The Forgotten Way to Build Legs

It used to be the rule for building big quads, but today most people haven't heard of it. Let's change that.

Hammer Down: Strength

Your guide to building MMA strength. Check it out.

Tip: Master the Bodyweight Skull Crusher

Make your triceps strong as hell. No weights required.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

Tip: A Core Exercise So Hard You Might Fart

You have been warned. Still, this is a great move for abs. Take a look.

The High Frequency Secret

How to increase your training frequency (without burning out) to get better results in the gym.

Can YOU Pass the New Army Fitness Test?

All soldiers have to pass the new combat fitness test. Could you? Here's how to prepare yourself.

Take This for Sexual Health

Support and fortify your sex organs and urinary tract so you can pee better and sex it up better.