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This CrossFit favorite is getting more popular. Is it safe and effective? Well, it depends. Here's what you need to know.

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Testosterone Advantage Training

Small arms? You need testosterone and GH. No, not the illegal kind. The kind you get when you use this science-backed training split.

4 Exercises for a Thick Back

Do you turn sideways and disappear? Then you need to work on back thickness. Pull-ups alone won't do it either. Try these exercises.

Tip: Try Low to High Cable Flyes

Bring up your upper chest with this unique exercise. Here's how.

The Testosterone Boosting Workout

Train in a way that's specifically designed to elevate post-workout testosterone production. Here's exactly how you do it.

The Magic of Cluster Sets

A fresh look at a very old way to get big and strong. If you feel like you leave the gym not having worked hard enough, this method is for you.

3 Total Body Programs for Big Arms

Three of our experts explain little-known secrets of arm training, along with presenting some serious total-body programs to build ‘em up. Check it out.

German Volume Training – The Real Story

Lifters talk about GVT as a no-fail training plan for size. But is it? Not according to science. Here's what to do instead.

Primer 52: The Program

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

Tip: The Ultimate Squat for Quads

Want bigger quads? Set your ego aside and squat like this.

Spot Reduction is Real

You’ve heard wrong. You CAN target fatty areas of the body. Here’s how.

3 Ways to Build Muscle by Doing Cardio

If cardio is causing you to lose gains, you're doing it wrong. Here's how to build your glutes, hamstrings and quads with conditioning work.

The 7 Best Workouts for Fat Loss

Any fool can lose fat, but getting shredded while keeping or even building muscle takes know-how. Here's how to do it.

The Most Hated Machine in the Gym

The Smith machine is used by bodybuilders, strongmen, and powerlifters. And they're bigger and stronger than you, hater. Maybe it's time you learn to use it right. Here's how.

Conditioning for Muscle Mass

Metcon isn't just about fat loss. Without it, muscle growth and strength gains can grind to a halt. Really. Here's why and what to do about it.

Tip: Deadlift Daily to Get Stronger

Yes, you can deadlift almost every day, get stronger, and not get injured. Here's how.

Kipping Pull-Ups: The Truth

Is the kipping pull-up a legit movement or an exercise abomination? You may be surprised.

Armor Building

Training is what toughens you up for what's to come. Here's how to build your armor before you need it.

The Essential 8 Mobility Drills

Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.

Full Body vs. Split Training

Which is really better for your goals? Each has its pros and cons. Read this to help you decide.

All Muscle, No Iron

Big arms, wide shoulders, strong abs, amazing athleticism. What can we learn from gymnasts about training? Find out here.

Optimized Volume Training

High volume training for muscle growth that will also get you stronger. Sounds good? Get the full program here.

The Power Look

How to build powerful traps that perform as good as they look.

Tip: For Better Pecs, Do This

To really build your chest, pay attention to what your shoulders are doing. Here's why.

Boost Testosterone, Control Estrogen – Naturally

This healthy plant extract raises testosterone and lowers estrogen, along with making muscle fibers grow thicker. Here's how.