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

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Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

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.

Do Testosterone Boosters Really Work?

Can supplements that supposedly increase T levels compete with actual testosterone replacement? Here's what you need to know.

Dip-iso-holds

Tip: Dip Iso-Holds

Build strength by using holds on dips. If you can last longer than 45 seconds, add weight.

Tip: Get Them Off Their Fat Little Butts

Here's an easy way to get slothful kids to do a little exercise while subtly introducing them to resistance training.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

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.

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.

When it Comes to Squats, Easier Doesn't Work

There are easier, more fun ways to squat than below parallel. Trouble is, they don't work.

What You Don't Know About Your Thyroid

Everything you ever wanted to know about the thyroid, from testing to drugs to the foods you need to eat for optimal function.

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.

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.

Tip: The One Exercise for an Unbreakable Core

Build an injury-resistant core with this advanced move. Check it out!

Tip: Fake Natties Are Unethical Losers

Time to call out those punks who can't handle playing by the rules.

The Top 7 Bodybuilding Methods of All Time

Training mainly for size? Then this is your hypertrophy bible. Here are seven guaranteed training methods to get you bigger.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

How To Build Superhero Muscle

How do celebs build superhero bodies so fast? No, it's not always with anabolics. Get the answer here and try this program.

Tip: Build Big Shoulders With Bodyweight

Develop this skill and you'll not only build your delts and triceps, you'll also improve your shoulder health. You might even have some fun.