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Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

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Tip: Pop Your Sacrum to Squat Better

Your glutes won't fire properly if your sacrum is out of alignment. Try this and save a trip to the chiropractor.

10 Mistakes Women Make in the Gym

Women get curves by building muscle. They show those curves by losing body fat. Why then are they doing everything to make both those things so damn hard?

8 Injections That Heal Injuries

The needle is better than the knife. Here are the latest scientific advances in healing joint, tendon, and muscle injuries.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

The Ultimate Grip Strength Test

Take your strength to the next level with this simple 60-second challenge. Then, build a bone-crushing grip. Here's how.

Testosterone Advantage Training

Small arms? You need testosterone and GH. No, not the illegal kind. The kind you get when you use this science-backed training split.

Tip: The 1-Mile Fitness Test For Lifters Only

Every lifter should be able to pass this simple test. If not, you have some work to do. Check it out.

Tip: The Biggest Clown in the Gym

Are you a micro-repper? Don't be. Everyone is laughing at you.

5 Best Loading Schemes for Size & Strength

Want size? Want strength? How about both? Find the right loading scheme for your goal here.

8 Inconvenient Truths About Ab Training

Most of us know how to train a muscle, but most of it seems to get flushed down the toilet when it comes to abs. Here's what you need to know.

The Absolute Worst Fitness Trend

Our experts set fire to the dumbest, most annoying training and diet trends. Are you blindly following any of them?

The Single Best Fat Loss Tip

What's the most important fat-loss advice you need to hear? We asked 8 experts and pros. Their answers are surprising.

Tip: Fix Your Form, Build Bigger Triceps

Just about everyone screws up this arm exercise. Here's what they're doing wrong, and how to do it right.

Tip: A Better Way to Build Hammies

Weak hamstrings? This training technique will get them bigger and stronger.

Tip: Challenge Yourself. In the Gym and Out

How weight training can improve your mindset and your entire life.

Tip: A New Exercise for Total Shoulder Development

This exercise hits all three heads of the delts along with the rhomboids and lower traps. Can't beat that. Check it out.

3 Exercises That Will Wreck You

If your posture kinda sucks, you may be one exercise away from injury. Here's what to skip, plus alternatives to get you jacked and fix that ugly posture.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

Tip: Want Lats? Do One-Arm Barbell Rows

Not dumbbell rows, but barbell rows with one arm. Here's how to do it.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

Tip: How Lifters Should Read Lab Results

Get your blood work done? Good. But as an athlete, there are some things you need to know – things your doc may not know.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

Tip: Do Band Pull-Aparts

Here are three ways to do this exercise that'll build your back, make your shoulders feel good, and even boost your bench press.

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.