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This knee-friendly quad killer allows you to load heavier and really focus on destroying the muscles you want to target.

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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: The Coolest Looking Muscle & How to Build It

Start building a better serratus anterior right now. Here's how.

Total Athleticism: The Workout

Strong. Fast. Agile. Crank up your awesomeness with this simple, challenging workout strategy.

The 40-Day Program

Most of you are too weak to put on muscle. Here's a simple 40-day program that will make you strong and buff.

A Musclehead's Guide to Alcohol

How does alcohol affect your muscle building and fat loss goals? Find out here.

The Top 5 Supplements for Hardcore Health

Add years to your life. Add life to your years. Oh, and improve your sex life too with these proven health supplements.

The Happy Powder

Low energy? No motivation? Lack of focus? Feeling mentally or physically run down? There's a supplement for that.

The Food Combo That Makes You Fat

Certain foods will dramatically impact whether or not fat is stored or burned. In fact, they'll totally change how your brain works and disrupt your metabolism.

Fail: Pro Bodybuilding and Big Guts

Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

Unpopular Opinion: Deadlifts Aren't That Great

Unless you're a competitive powerlifter, traditional deadlifts are overrated, especially for athletes. Here's why.

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.

Goblet Squats 101

Is this the "single best lifting movement of all time" as Dan claims? You be the judge.

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.

The Top Seven Upper Back Exercises

The absolute best exercises for your back. Are you using them? Check out this list.

The Complete Guide To Shoulder Training

You probably have at least one puny head of the delt. And it makes you look funny. Here's how to tell which one's being lazy and how to fix it.

9 Exercises for a Complete Back

Always doing the same two back exercises? That doesn't cut it. For more size and strength, try these variations.

Tip: The Most Painful Exercise for Biceps Growth

Give your arms a case of swoliosis with this curling technique.

German Volume Training 2000

German Volume Training worked great, but it had some drawbacks. Check out the updated version of this famously brutal training plan.

Tip: The Ultimate Squat for Quads

Want bigger quads? Set your ego aside and squat like this.

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.

Tip: Sorry, But You Can't Out-Eat Overtraining

Overtraining exists, and you can't out-eat it or out-sleep it. Most lifters have the wrong idea about what overtraining is. Here are the facts.

Tip: Build Size with the 3-50 Method

Use this set-rep scheme with any lifting exercise and you'll build some new muscle. Warning: It's brutal. Take a look.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.