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

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The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

Leg Day in the Smith Machine

If you think the Smith machine isn't functional and doesn't build muscle, you're in for a surprise. Your legs are probably tiny too.

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

The 10 Best Biceps Training Tips

What's the single best way to build big biceps? We asked 10 pros and experts. Their advice may surprise you.

The Insulin Advantage

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

Olympic Shoes or Chucks for Squats?

Will putting on a pair of Olympic lifting shoes kick up your squat by 20 pounds, or are you better off wearing Chucks?

3 Ways to Target the Quads

To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

Sodium, Your Secret Weapon

Here’s why athletes and bodybuilders need more, not less, sodium in their diets to ensure optimal health, performance, and even gains.

Ribcage Expansion: Fact or Fiction?

Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

Question of Strength 54

Are SARMs safe, legal, and as effective as steroids? Does German Volume Training work for natural lifters? Info here.

The 5 Laws of Metabolism

Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life.

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 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.

The Case Against Trap Training

Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.

Kroc Rows 101

A step by step guide to performing the most bad-ass upper back exercise in existence.

11 Damn Good Deadlift Tips

Master the deadlift. Here's the best advice from several top coaches and experts.

10 Great Food Hacks for Lifters

Diet is the hardest piece of the puzzle for most lifters and athletes. But these tips will lighten the load. Here's how to eat better with ease.

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.

The Best Core Exercise. Period.

This exercise makes you suck air, improves upper body strength, eases back pain, and builds a concrete core.

  • Abs
  • How-to-do-hand-release-push-ups

    Tip: Do the Hand-Release Push-Up

    If your goals include building a big chest, developing power, and improving your bench press, this is the superior way to do push-ups.

    The Single Best Muscle-Building Method

    A recent study shows that training to failure is the true key to muscle growth... regardless of the weight used. If your goal is size, this is a must-read.

    Tip: Train With Arnold's Golden Six

    This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it out.

    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.