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For thick, strong triceps, you need to hit the lateral head. Here's the best way to do it.

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Tip: Use the Thumbless Bench Press

This type of grip eliminates shoulder and triceps pain in heavy benchers. And yes, it's safe if you're not an idiot. Here's how to do it.

Tip: Do Suspended Flyes for Bigger Pecs

Ditch the barbell for a while and build your chest using the perfect mechanical position. Check it out.

Tip: Drop the Garbage Sets and Train Smarter

Is half your workout worthless? Here's how to spot the garbage, plus a better training plan for muscle gains.

Tip: Raise Your Elbows at the End of a Curl

To get bigger biceps, you have to train all three functions of the muscle. This is the forgotten function. Here's how to do it.

Tip: Increase Your Training Intensity Two Ways

Put on your gym-face. Add these two intensity-extending techniques into your program.

Tip: Guys, Stop Using Mommy Diets

You're not a sedentary woman. Stop using diets made for them. Read this and man up.

Tip: Bench Heavier With Full-Body Tension

Use a unique variation of the plank to bench press more weight safely. Here's how.

Freaky Strong Calves: The Workout Program

If this five-step calf training program doesn't work for you, then you're just not trying hard enough. Check it out, if you dare.

Tip: Do Sweeping Deadlifts for Overall Strength

This tough deadlift variation will make you better at pull-ups, Olympic lifts and more. Check it out.

Tip: Ladies, Get Frisky Before Training

Experiencing the "big O" before exercise may help women get better workouts. Check out this titillating info.

Tip: Get Ripped. Do Countdown Front Squats.

This is brutal, nasty, and highly effective. Challenge a friend to join you. Or an enemy. Here's how to do it.

Tip: Blast Fat with the Kettlebell Squat Ladder

This is tough and it'll leave you gasping for air. In other words, you'll love it. Check it out.

Tip: Add Cinnamon to Your Meals

A simple trick to increase insulin sensitivity. Here's how it works and how much to consume.

Tip: Tighten Your Workouts With A Timer

Lose fat, stay focused, and increase work capacity with this simple tool. Here's how.

Tip: Use Bodyweight to Build Triceps

Surprisingly, you can build strong triceps without machines or barbells. Here's how.

No Off Days: 10 Awesome Ways to De-Load

The best athletes and lifters seldom take off days, not in the traditional sense at least. Here's how to take a break but stay awesome.

Tip: Master the Romanian Deadlift

Build all the muscles in your posterior chain and strengthen your conventional deadlift with this exercise. Here's how to do it.

Tip: Fight the Light and Sleep Better

No sleep, no gains. Here's how to get better sleep and maximize recovery.

Tip: Know Thyself. Experiment with Programming

Find your best training strategy. Four methods every lifter needs to try. Check 'em out.

Tip: Bench Press 500 Reps in 11 Minutes

It's time to test your mettle and your muscles. Take the Vigneault Challenge. Here's how.

Reverse Dieting for Leanness & Gains

Think you have to get fat to build muscle? You don't. There's a smarter way to grow and it means you get to keep your abs. Check it out here.

Tip: Do This Exercise for Biceps and Upper Back

This time-saving combo will build your back, rear delts, and biceps. Here's how to do it.

Tip: Do This Killer Exercise for Lats and Abs

Hit your arms and lats while building your abs. Here's how.

Tip: Build Your Chest With This Combo Exercise

This movement combines two great pec builders into one tough exercise. Check it out.