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Looks kinda weird, but it'll actually help you hit a new personal record. Check it out.

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Tip: Use 3-Second Descents for Biceps

Want arm growth? Extend the eccentric phase of biceps exercises. Just follow the guidelines here.

Tip: Do 20 Reps With Your 10 Rep Max

Sounds crazy, but it works when you use the ladder method. Here's how to do it for size gains.

Tip: Stop Disregarding the Importance of Sleep

Lack of sleep makes you fatter and even leads to muscle loss, regardless of diet. Check this out.

Tip: Stop Doing Excess Cardio

If you "have to" do tons of cardio to stay lean, your diet sucks. Here's a little reality check.

Tip: Test Your Glutes

Are your butt muscles firing properly? Here are 8 quick tests. Pick a couple and find out.

Tip: Use Box Jumps The Right Way

That means NOT using them for conditioning or cardio. Here's why.

Tip: Do the One-Arm Bench Press With Iso-Hold

Adding an isometric hold to this classic exercise will demolish your pecs and build core strength. Here's how to do it.

Tip: Know Why You're Squatting

Do you want more muscle or more weight on the bar? How you answer should determine how you squat. Info here.

Tip: Do the Windmill Plank for Your Core

It's one of the best core exercises for power & strength athletes. Check it out.

Tip: Take This Grip Strength Test

If you can't pass this test, then either your grip strength sucks or you're too fat. Check it out.

Tip: Take Kettlebell Swings to the Next Level

These two advanced KB swing movements are challenging and effective. Check 'em out.

Tip: Prioritize Free-Weight Compound Exercises

Maximize your training program by keeping a few simple rules in mind. Check 'em out.

Tip: Try This Quick & Dirty Calf Fix

Small calves? Stop blaming genetics and use this shock-training method.

Tip: Squats and Deads: Find Your Ideal Strategy

Do you do them twice a week? Once a week? Here's how to figure out what's best for you.

Tip: Use Conditioning to Build Muscle

Hey meathead, if you're not accustomed to raising your heart rate, get started with one of these options.

Tip: Choose the Right Load for Hamstrings

Get this part right and you'll maximize hamstring hypertrophy. Here's what you need to know.

Tip: Punch the Barbell for Bigger Biceps

Actually, your partner punches the bar while you hold an isometric. Here's how that works and how to do it.

Tip: Try the Wobble Squat

Looks crazy, but it's used by strength athletes to train the squat and bulletproof the core. Here's how to do it.

Tip: Set Higher Rep PRs

Hitting a new one rep max is great, but setting an 8 or 10RM will also help you reach your goals. Here's why.

Tip: Master the Push-Back Push-Up

Build your shoulders with this unique delt-dominant push-up variation. Here's how.

Tip: Eat Proffles!

Protein waffles, that is. Easy to make, flour-free, and high protein. Get the recipe here.

Tip: Use the Jettison Technique for Dips

Increase time under tension and build your chest with this excruciatingly awesome drop-set technique.

Tip: Do Partner Flyes for Bigger Pecs

Manual resistance flyes. Yeah, this is gonna hurt. Here's how to do them.

Tip: Send Carbs To Muscle

How to drive nutrients preferentially into muscle cells instead of storing them as body fat.