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Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

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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.

Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.

Building a Bodybuilder Chest

A complete guide to help you build your chest, even if your genetics suck. Check it out.

Full Body vs. Split Training

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

Tip: Should Kids Specialize In Sports?

Some parents believe in early specialization. Are they right? Info here.

Avoid the Trend Traps!

Take a look back at some of the biggest training and diet trends. Did you fall for any of them? Here's what to keep in mind.

Tip: Make Your Own Protein Bars!

Use this easy recipe to whip up your own portable protein. No oven required.

Tip: Instagram and Power-Shoveling Food – A Rant

Social media can make you small and weak. Here's why.

Heart Health: 5 Strategies You Don't Know

Given the prevalence of heart problems with young people – even young athletes – it's time to start giving the heart a little love. Here's how.

Tip: The Truth About Muscle Gain & Metabolism

Does building more muscle really boost your metabolism as much as you think it does? Here are the facts.

Tip: It's Not Just Exercise!

Find a deeper meaning in training and your motivation will last a lifetime. Here's how to do it.

Tip: Fear is Fuel

Motivation is for newbies. To be successful over the long haul, you need to be haunted. Here's why.

Tip: Sleep Hard, Play Harder

Get faster and display more power by getting the right amount of sleep. Here's the science.

8 Lessons From Glute Girls

Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.

Tip: The Drill You Need for Upper Body Mobility

Make your shoulders, upper back, and more feel great with this drill and its advanced variation.

Tip: The Truth About Behind the Neck Pressing

It's terrible... but only if you already have bad posture and shoddy shoulders. Here's why, plus how to fix those issues.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

Tip: The Absolute Best Way to Burn Calories

This training method burns a whopping 400 calories in just 20 minutes. Check it out

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.

Tip: Squat Without Hip Pain

Notice a pinching sensation when you squat? Not good. Here are 5 ways to fix the problem.

Tip: A Quick Guide to HCG

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

Tip: A Back-Friendly Alternative to Bent-Over Rows

You need to be doing more horizontal pulls, but the standard barbell row may be doing more harm than good. Try this instead.

The Best Cardio for Hardcore Lifters

Not everyone likes cardio or metcon, but everyone needs some form of it. So what's best for people who'd rather be lifting? We asked our pros.

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.