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Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

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The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

Yoga, Yes Yoga, For Big Bastards

How a few simple poses can make you a better lifter.

The Bodybuilder's Guide to Blood Work

Doctors often think lifters are sick because their physicals and blood tests yield scary results. Here's how to protect yourself from false positives.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

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.

Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • High-Rep Deadlifts Are Dead

    All those benefits people think they're getting from high-rep deads? They're not. But there is something you can do to make those gains.

    Delts on Fire

    If you're a hardgainer in the shoulder department it's time to ramp up the way you've been training.

    Tip: How to Activate Your Pecs for Better Gains

    Do this superset before heavy bench presses to safely lift heavier weight.

    Hard Body Training for Women

    Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

    Training Percentages Made Simple

    Find your true 1 RM and use it to build even more strength. Here’s how.

    Screw Cardio! Four Complexes for a Shredded Physique

    Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

    W-i-d-e-r, Real-Man Shoulders

    A look back at bodybuilding history plus a great workout for your delts. Check it out.

    The Truth About Bodybuilding Arm Measurements

    If you want to know the true size of your arms, measure them correctly. Here's your guide.

    Every Day is Calf Day

    Drop the genetics excuse, Mr. Thermometer Calves. Train them first every time you hit the gym using these exercises and special techniques.

    6 Reasons You Should Never Open a Gym

    Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

    How to Train for Fighting

    Are you trying to throw a punch or are you playing patty cake? Here's how to develop raw, devastating power.

    8 Inconvenient Truths About Ab Training

    Most of us know how to train a muscle, but most of it seems to get flushed down the toilet when it comes to abs. Here's what you need to know.

    Push-Pull Training: The Next Generation

    The push-pull training split has been building slabs of muscle for generations. But can it be improved? You bet. Here's how.

    Bulgarian Training Simplified

    Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.

    5 Things You Can Train Everyday

    Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

    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.

    How to Eliminate Love Handles & Muffin Tops

    A fat waist is symptomatic of insulin insensitivity. You need to attack it with a combo of specific eating strategies, diet, exercise, and supplements. Here's how.