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A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests?

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Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

Tip: You Need Inflammation to Grow

If you don't manage inflammation properly, you'll never make any gains. Here's how to make this bogeyman bend to your will.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

Tip: Master the Dorian Deadlift

If your goal is to build a monster back, this is the best deadlift variation to get the job done.

Primer 52: The Program

Completely reshape your body with this sophisticated and straightforward diet and training plan.

11 Damn Good Deadlift Tips

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

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

Tip: Train Abs First

Impressive abs aren't just made in the kitchen. They're grown through intentional and regular hypertrophy training. Here's how to make sure that happens.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

A New Protein, A Designer Carbohydrate

Accelerate gains. Protect muscle. Make any mass phase or fat-loss plan work even better. Here's the most versatile supplement on the planet.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

Stubborn Delts: The High Tension Solution

Got puny shoulders? Here's why, plus four smart exercises to get them growing.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.