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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.

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Tip: Do High Reps for Quad Size

If you're doing fewer than 12 reps for legs, you're just doing maintenance training. Try this instead.

One-Rule Diets That Work Every Time

Keep it simple and get ripped. Here are 4 one-sentence plans that require a little discipline but not an ounce of overthinking.

Merry Christmas, Bob

Time to spread some holiday cheer. Or, in this case, a little hardcore motivation.

Tip: The Truth About Muscle Gain & Metabolism

Does building more muscle really boost your metabolism as much as you think it does? Here are the facts.

Tip: Lift For Life – The 5 Tips You Need

Here's what to do when you feel like quitting.

Tip: Why Do You REALLY Lift?

To be in it for the long haul, you need to come up with something deeper than just getting bigger or stronger. Here's what to do.

Tip: Flip the Protein Synthesis Switch

Control mTOR and you control the switch that turns on muscle protein synthesis in response to lifting. Here's a supplement that does it.

Tip: How to Build Quads With Just Bodyweight

No weights, no worries. Slide this tougher-than-it-looks exercise into your next leg day. Works great as a finisher too.

Tip: How to Increase Androgen Receptor Density

Finally, science figures out the real reason why some guys are hardgainers and others are muscle monsters.

11 Damn Good Deadlift Tips

Master the deadlift. Here's the best advice from several top coaches and experts.

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

Leg Day in the Smith Machine

If you think the Smith machine isn't functional and doesn't build muscle, you're in for a surprise. Your legs are probably tiny too.

8 Lessons From Glute Girls

Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.

Tip: Yohimbine HCL: What You Need to Know

Mobilize and burn fat in stubborn areas with this supplement. Here's how.

The Bodyweight Workout for Big Guys

Big? Check! Strong? Check! Now it's time to move like an athlete, ramp up your conditioning, and feel incredible. Here's exactly how to do it.

The 5 Most Worthless Exercises of All Time

Most exercises have value if you do them correctly. But not these. Hope you're not doing any of them.

Tip: Hip Mobility & Strength for Hardcore Lifters

You need more than mobility. You need 3D mobility. Try these drills.

Tip: Scare Yourself Tougher

Here's why you need to do a few things that scare the crap out of you.

Tip: The High Performance Mindset

The best athletes have trained their brains to deflect fear and anxiety. You can to. Here's how.

Tip: Shark Habits and Pirate Maps

Use these two tools to increase discipline, boost mental toughness, and get more done.

8 Things Coaches Have Changed Their Minds About

If a coach never updates his ideas, he's probably a crappy coach. Here's what several experts have changed their minds about.

Top 10 Ways to Build Mental Toughness

We asked our coaches and experts for their best mental toughness tips. Pick the one that speaks to you and get to work.

6 Ways to Lift Hard With Bad Knees

You can have hinkey knees and still train hard. You just have to make a few adjustments to keep them happy. Here's how.

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.