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Fix your rounded back to feel, move, and look better. Here are three exercises that'll help.

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5 Reasons You Don't Look Like You Lift

How come some people go to the gym a lot but don't look like it? Probably because they're making these mistakes.

Building a Superhuman Core

Meatheads say, “Just squat and deadlift, bro. That's all the core training you'll ever need.” Too bad they're wrong.

  • Abs
  • Inside the Muscles: Best Back and Biceps Exercises

    After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

    Mass Made Simple

    A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!

    The Push-Pull Workout

    The tried and true workout program that builds muscle, burns fat, and busts plateaus.

    Tip: Realistic Gains After 40

    How much muscle can an advanced, natural lifter gain in middle age? Here are the facts.

    The Ultimate Minimalist Training Plan

    Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

    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.

    4 Big Protein Mysteries Finally Solved

    How much protein should you eat per meal, per day, and during diets? And what kind of protein is best for gains? Answers here.

    Tip: 3 Reasons Trap Bar Deadlifts Are King

    For non-powerlifters, trap bar deads beat the pants off the barbell variation. Here's why.

    Tip: Shark Habits and Pirate Maps

    Use these two tools to increase discipline, boost mental toughness, and get more done.

    Fasted Cardio Eats Muscle

    When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.

    The 40-Workout Strength Challenge

    A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

    The Get Shredded Diet

    This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

    Power Foods

    Thirteen foods you should be eating. Check ‘em out.

    The Best Damn Diet For Natural Lifters

    Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

    The Best Way to Row, Period

    Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

    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.

    Bulgarian Split Squats

    Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

    Tip: Benching vs. Push-Ups – The Shocking Science

    This new study will definitely surprise you. Check it out.

    Tip: 4 Strongman-Style Exercises You Need

    Build all-over strength with these carry and push variations.

    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.

    The 10-Minute Bench Press Solution

    Recruit more muscle, build more muscle, and improve your pressing performance, all without pain. Here's how.

    Turn Rest Days Into Growth Days

    You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.