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To build calves, every single rep needs to have four steps. Here they are.

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Tip: One Dumbbell, Full-Body Strength

Build your shoulders and full-body strength with one exercise. Here's how.

Squat-stance-deadlift-with-eccentric-isometrics

Tip: Squat Stance Deadlift with Eccentric Isometrics

Combine squat-stance deadlifts from a box with slow negatives and a pause to stimulate full-body hypertrophy. Start off by using 50-70% of your 1RM.

Set-up-and-pull-your-deadlift-fast

Tip: Set Up and Pull Your Deadlift Fast

The quick set-up allows you to take advantage of the stretch shortening cycle in your hip extensors. It takes practice, but it should become second nature and fast.

Tip: A Tougher, More Effective Way to Lunge

Looks a little crazy, but this variation reinforced good mechanics. Warning: It'll also leave you sore for days.

Tip: Build Your Delts and Grip With One Move

Skip the dumbbells for lateral raises and try this instead.

Tip: Take This to Prevent Sun Damage

Protect yourself from premature aging and skin cancer with this common supplement.

Tip: Eat Flourless Chocolate Cake

A high protein, no-sugar-added dessert that'll fire up the gain train and kill your cravings for junky desserts. Get the recipe here.

Tip: A New Kind of Food Log

Food diaries are helpful, but tedious and time sucking. Researchers have found something that works just as well, and it's kinda fun.

Off-bench-oblique-hold-with-pulse

Tip: Off-Bench Oblique Hold with Pulse

There's more to core training than crunches. Try this anti-lateral flexion exercise.

Tip: Do Pull-Ups Anywhere Like This

No pull-up bar? No problem. Try this.

Tip: Make Protein Powder Ice Cream

High protein, super clean, no added sugar, and holy-crap delicious. Get the easy recipe here.

A-better-way-to-build-triceps

Tip: A Better Way to Build Triceps

Use submaximal isometrics to build better triceps. Hold your first rep isometrically, then do 8-12 regular reps.

Extended-set-one-arm-rows

Tip: Extended Set One-Arm Rows

What to build muscle? Lift a heavy weight and keep the tension on the working muscles for an extended time. Here's how to do it with rows.

Tip: Protect Your Wrists from Lifting Injuries

Get more range of motion and improve your weightlifting technique with these simple stretches.

Dumbbell-bench-press-drop-sets-for-size

Tip: Dumbbell Bench Press Drop Sets for Size

Training to failure works. Period. Just incorporate it wisely. Here's one way to do it for chest training.

The-hack-squat-drop-set

Tip: The Hack Squat Drop Set

Building legs isn't just about going heavy, but also increasing the time under tension. Drop sets allow you to go heavy for longer sets. Here's how it's done.

Tip: Can't Do This? Then Hold Off on Bench Presses

Pass this relative strength test with flying colors before you bench press. Many people can't, even if they think they can.

Tip: Master Push-Ups With Frankenstein Holds

Correct your ugly, injury-causing push-up technique with this drill.

Tip: Build Your Grip & Forearms Like This

This old-school strength test can be used as a new-school method for building wrist mobility and strength. Check it out.

The-landmine-complex

Tip: The Landmine Complex

Ramp up your conditioning with this tough complex. Do 10 reps of: squat-to-presses, single-arm presses, single-leg RDLs, single-arm rows, and reverse lunges.

Tip: Obey the Mirror Rule

Most gyms have mirrors, but did you know there are some unwritten rules about them? Learn them here

The-modified-cosgrove-complex

Tip: The Modified Cosgrove Complex

Finish off your workout with this series of exercises and get shredded fast.

Tip: The Upper-Body Exercise You're Missing

Add this to your training and boost your upper-body strength, core strength, and even your bench press PR.

Kyphosis-and-back-training

Tip: Kyphosis and Back Training

Working on your posture? Your choice of back exercises could be making it worse. Here's what you need to know.