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Snack on these in the late afternoon and lose fat around your waist. Really. Check out the science.

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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.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

The Very Best Way to Build Your Chest

We asked both the pros and the PhDs for their top pec training methods. Their answers may just surprise you.

Tip: Avoid These Waist-Widening Exercises

Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

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
  • The Absolute Best Way to Build Quads

    It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

    Tip: Get Them Off Their Fat Little Butts

    Here's an easy way to get slothful kids to do a little exercise while subtly introducing them to resistance training.

    Tip: Pros and Cons of the Bro-Split

    It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

    Tip: Do Farmer's Walks Like This to Get Ripped

    This loaded carry beats everything when it comes to metabolic conditioning and fat loss. Here's why, plus two ways to do it.

    2 Times a Week for Twice the Gains

    You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

    Tip: The Best Juice to Drink for Prostate Health

    Protect your butt walnut, pee like a teenager, and live longer. Here's how.

    The Best Exercise for a Smaller Waist

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

    The 6-Week Sprinting Solution

    An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

    Inside the Muscles: Best Shoulders and Trap Exercises

    Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

    The 5 Most Effective Deadlift Alternatives

    Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

    Get 20% Better Results From Testosterone

    Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

    Training Percentages Made Simple

    Find your true 1 RM and use it to build even more strength. Here’s how.

    Tip: The Truth About SARMs

    What's the deal with them? Do they work like steroids? What are the side effects? Answers here.

    The 40-Workout Strength Challenge

    A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

    Big Bench Program for Strength and Size

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

    The Ultimate Minimalist Training Plan

    Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

    Tip: The Best Food to Eat for Prostate Health

    Fact: Most men will get prostate cancer if they live long enough. But a certain food will greatly reduce the risk. Here's the science.

    How Bodybuilders REALLY Get Ripped

    Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.