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Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

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.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

7 Abused and Misused Training Methods

Exercises are tools. You've got to know how to use them properly. Here's a list of commonly misused ones.

28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

The 30-Day Bro Diet

The traditional bodybuilding diet looks bland to the general public, but here's why you should try it at least once.

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.

Tip: My Favorite Muscle-Building Method

Simple, but not easy. Here's how to stimulate hypertrophy like never before.

Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

The Very Best Bodyweight Exercises

Nine butt-kicking bodyweight moves that lifters and athletes need, no matter how advanced they are.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

Tip: A Quick Guide to HCG

Is doctor-prescribed HCG monotherapy better than testosterone replacement therapy? Here's what you need to know.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

Steroid Dieting

Your Guide to Losing Fat While "On"

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

Advanced Glute Training

Everything you ever wanted to know about your glutes… and more. Check it out.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

6 Lifting Principles You Can't Ignore

If every lifter understood and followed these 6 truths about training, there'd be no more complaints about not being able to grow.