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Being the strongest guy at Planet Fitness is like being the leanest kid at fat camp. If you want to push your limits, surround yourself with people who are ahead of you in the game.

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Insights & Alpha Male

Your hormone levels can take a hit from sports or hard training in general, but supplementation can fix that.

Change Your Thinking, Build Your Body

Start bending bars and setting personal records just by opening up your mind to a few new ideas.

No-Nonsense Warm-Ups for Big Lifters

Take your lifting preparation as seriously as you take your lifting. That doesn't mean you have to devote half an hour to it. Here's what to do instead.

How to Increase Cell Volume for Fast Muscle Growth

Learn how to increase cell volume and you'll turn on protein synthesis and suppress protein breakdown.

The Return of Direct Arm Training

You don’t need direct arm training, just the big basic exercises, right? That’s what some say. Here’s why they’re wrong.

To Lose Fat, Eat More Early

The most important time to get the right nutrients into your body is around the workout, but breakfast is crucial, too. Here’s why.

What's Best, 3 or 6 Meals Per Day?

Eat smaller meals more often, right? Or are larger, less frequent meals the way to go? Here’s what science has to say.

Pick It Up and Bleed

The barbell has things to teach you. Painful, but very rewarding things.

Scratch List Training

Structured strength programs are awesome, but sometimes it's best to just chip-away at training items you need to do. Here’s how to do it.

Supercharge Your Spine and Your Lifts

Do this simple test on your thoracic spine, apply the easy fixes, and watch as your chin-ups, pull-ups, and OH presses explode.

Exercise Modifications For New Growth

Simple yet effective ways to turn tired old exercises into plateau busting, muscle building dynamos.

Anabolic Resistance

Bulking diets, if you're not careful, can create anabolic resistance, leading to rapid fat gain with no muscle growth.

The Fructose Verdict

A lot of folks are afraid of fructose. Should they be? Here are the facts.

5 Critical Training Mistakes

How many of the following training mistakes do you make on a regular basis? The answer may shame you.

6 Exercises For Stress-Free Gains

You need more volume to get big, but too much volume can mess you up. Here are 6 great movements that won't trash your CNS.

Dynamic Drop Sets For Size

Drop sets are as old as the barbell but they work. Here's a new and brutal way to perform this classic technique.

The Effort Factor

is is a piece of the puzzle that most people think they have, but really don't. It's true in the gym and it's true in the rest of your life.

Bad Form Builds Muscle

Is there a case for less than perfect form? Yes. Here’s why.

5 Tips From The Trenches

In-the-trenches coach Ben Bruno talks fat-grip work, recognizing training bias, and the power of the Dead-Squat Bar.

40 Squat Workouts in 8 Weeks

To make fast gains in the squat you have to squat more frequently - a lot more frequently. Here's how to make it work.

10 Challenging New Ways to Chin-up and Row

Masochistic new variations of the chin-up and row to smash your plateaus and build a brick-wall back.

Rack Hip Thrusts

Hips thrusts are ridiculous looking and uncomfortable. But they're also highly effective. Here's a better way to do them.

Heavy Ab Training

Being lean isn't enough. You must choose the right kind of training and go heavy for hypertrophied, punch-proof abs.

The Novelty Workout

While variety is good – even necessary – too much of it derails your progress. Here’s what you need to know.