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The basics of benching, the fine points, and a solid 16-week program. Get it all here.

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The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

Steroid Dieting

Your Guide to Losing Fat While "On"

Tip: The Stretch That Accelerates Gains

Here are six stretch-lift combos that'll help you build muscle faster.

Tip: The Best Way to Use Caffeine

Scientists figure out how much caffeine to ingest before a workout, when exactly to ingest it, and whether habituation is a problem.

Tip: The Best Foods for Sexual Health

A study of 50,000 men offers up an incredibly simple and tasty way to give you stronger erections.

Tip: Which Type of Milk Should You Drink?

Plant-based milk substitutes are super hot, but which ones, if any, match up to the nutritional hype?

Pull-Ups Vs. Chin-Ups

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

The Glute-Ham Raise from A to Z

Did your lame gym finally get a GHR? Good! Here’s how to use it.

Big Back, Big Chest, Real Fast

Six days each week, do 100 push-ups and 50 pull-ups. Sounds simple and maybe a little crazy, but it works. Get the full plan here.

The Badass Deadlift Program

Here's a devastatingly effective (and even fun) deadlift program that makes you want to run to the gym to try it out.

American Sniper Workout

For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

10 Reasons Bodybuilders Are Bigger Than Powerlifters

They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

Tip: Fix Your Cranky Neck and Traps

Lifting weights can be a pain in the neck. Like, literally. Here's how to fix it and prevent future problems.

7 Dumb Things People Say About Nutrition

You probably hear these misguided remarks about nutrition every day. In fact, you may even be saying them yourself.

Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • Question of Nutrition 11

    The doc fields your questions about growth hormone, bowel movements on low-carb diets, nighttime eating, and exogenous ketones.

    Tip: Build Explosive Power With This Piece of Crap

    This much-maligned piece of gym equipment can do something no other machine can do. Check this out.

    The 3 Essential Workout Methods for Muscle

    There are three training mechanisms that contribute to building muscle. You need to use all of them to grow. Here's how.

    12 Hamstrings Exercises for Hardasses

    Only doing deadlifts and leg curls for your hamstrings? You're missing out on some killer exercises that'll quickly add muscle and power.

    The Ultimate Shoulder Day

    Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

    Tom Brady's Diet is Way Stupid

    He's probably the best quarterback of all time, but is it because of his weird, restrictive diet? Hell no! Check out what this bonehead won't eat.

    Tip: Two Drills to Correct Forward Head Posture

    It can wreck your training... and it makes you look weird. Try these simple drills to fix FHP.

    5/3/1 for Hardgainers

    This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.