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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.

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Fail: Pro Bodybuilding and Big Guts

Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.

5 Grip & Forearm Exercises That Actually Work

Build a crushing grip and add a new slab of muscle to your forearms. Here are 5 exercises you've never seen before to help you do it.

7 Pros, One Controversial Question

We asked pro bodybuilders, doctors, and coaches one blunt question. Their answers may surprise you.

Ladies, 6 Reasons NOT To Compete

Bodybuilding stages are booming with herds of women. Are you planning to be one of them? Before you go any further, read this.

How to Build Your Own Training Program

Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

One Exercise to Rule Them All

Get your lifts up, get your gains up, and move the bar faster. Do the clean and press to get better at everything.

Back Squats Vs. Box Squats

The box squat doesn't get all that much respect, but in this match-up, it's the Rocky Balboa of the squat world.

How I Finally Got Muscle to Grow - Phase 1

I love lifting heavy, but you need a lot more than that to develop the muscular hypertrophy of a bodybuilder.

3 Ways to Target the Quads

To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

Conditioning When the Weather Stinks

Being in shape isn't about sporting “ripped abz,” it's about being physically capable of being a man. Here's how to get there when the weather ain't cooperating.

Freaky Forearm Training

Thick, strong forearms not only complete the physique, they help you move more weight and perform better. Here's everything you need to know about grip training.

4 Simple Leg Workouts for Growth

They’re simple, but they’re not easy. Check out the workouts that’ll cure your flamingo legs.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

12 Hamstrings Exercises for Hardasses

Only doing deadlifts and leg curls for your hamstrings? You're missing out on some killer exercises that'll quickly add muscle and power.

Bulk Up, Cut Up: Quads and Tri's

Thib, you have some impressive quads! Any secret leg training strategies you'd like to share with us?

Killing Keto

Going keto might be fine for a while for fat loss, but here's why it prevents muscle growth and hampers testosterone production.

Tip: The 8-12-8 Method

Here's a crazy-simple way to consistently build size and strength. No fluff, just results.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

Tip: Get Ripped on the Rower

The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.

Tip: What 2 Weeks Off Really Does to Your Body

Here's how that vacation will affect your size and strength.

Tip: The Best Bench Press for Chest Development

Looks scary, but it's the best way to bench if your goal is chest size.

6 Muscle-Building Myths: Debunked!

You can't possibly still believe this stuff... oh wait, you do. Here's the truth about muscle gains and fat loss. Understand the science to upgrade your physique.

The Very Best Push-Up For Pecs and Power

Build your chest. Increase power. Boost your bench press. This push-up variation does it all. Here's exactly how to do it.

Tip: Do the French Press for Triceps

It's a classic exercise, but most people are doing it wrong. Here's how to do it right.