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After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.
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    Top Priority for Lower Traps

    Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

    The 7 Most Important Lifts

    Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

    Testosterone and Depression: What You Don’t Know

    Doctors often prescribe drugs for depression and anxiety when what you really need is testosterone replacement. Here are the facts.

    The Two-Exercise Workout Plan for Size

    Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

    Tip: Get Ripped on the Rower

    The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.

    8 Great Rowing Variations

    Meadows lists his top 8 rowing variations and ranks them according to compression, range of motion, and contraction.

    7 Tri-Sets For Mass

    Blast your abs, shoulders, arms, chest, and back – even if the gym is packed and you're short on time. Here's how.

    Guaranteed Muscle Mass

    Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

    Tip: The 10-Minute Mobility Sequence for Lifters

    Improve your shoulder, T-spine, hip, and ankle mobility fast with these drills.

    The Bodybuilder's Guide to Blood Work

    Doctors often think lifters are sick because their physicals and blood tests yield scary results. Here's how to protect yourself from false positives.

    A Strongman's Guide to Shoulder Health

    Love lifting heavy? Then you either have some shoulder issues or you soon will. Follow these 5 steps to get them healthy and keep them healthy.

    How to Train for Non-Stop Muscle Growth

    You can choose the best exercises, but if these four variables are screwed up you'll be leaving gains on the table. Here's everything you need to know.

    The Very Best Push-Up For Pecs and Power

    Build your chest. Increase power. Boost your bench press. This push-up variation does it all. Here's exactly how to do it.

    Tip: Train Biceps Every Damn Day for Fast Growth

    Sounds crazy, but it works if you use this smart training strategy. Check it out.

    The Set / Rep Bible

    If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

    The Real Driver of Muscle Growth

    A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

    Everyone Should Use Creatine

    Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it.

    The Badass Deadlift Program

    Here's a devastatingly effective (and even fun) deadlift program that makes you want to run to the gym to try it out.

    Tip: Replace the Upright Row

    For most people, the upright row is a shoulder wrecker. Here's a better exercise.

    The Insulin Advantage

    Control insulin and you'll control exactly what your physique looks like. Here's how.

    Conditioning for Muscle Mass

    Metcon isn't just about fat loss. Without it, muscle growth and strength gains can grind to a halt. Really. Here's why and what to do about it.

    The Deadlift's Dirty Secret

    Olympic weight plates force everyone to deadlift 8.75 inches off the floor. Guess what? That may not fit your body type.

    Building the Complete Yoke

    This program will build your traps, rear delts, and neck, but also your other yoke muscles.

    27 Eating Rules to Control Body Fat

    Lots of diets can get you lean, but how do you keep body fat in check all year long without being on a diet? We ask our experts about their everyday strategies.