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Nail your lats, chest, triceps, delts, and abs with one exercise. Here are 8 new and improved ways to do it.

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The Best Way to Build Your Butt

What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

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.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Tip: This Works as Well as Intermittent Fasting

Which is best, regular calorie restriction, intermittent fasting, or time-restricted fasting? A meta-analysis reveals surprising answers.

Tip: Should I Use Lifting Straps?

Some say straps lead to a weak grip so they never use them. Others use them for damn near everything. Here's the smart lifter's approach.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

Ten Thousand Swings to Fat Loss

What happens when you perform a thousand kettlebell swings a day for ten days? Some pretty amazing things actually. Check this out.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

A Monstrous Back: The Mountain Dog Way

Does your physique disappear from behind? Coach Meadows says you need a healthy dose of the two P's: perseverance, and pain tolerance.

The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

Tip: Two Mandatory Core Tests for Lifters

Here's how to tell if your core strength is holding back your big lifts.

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

Tip: Cutting Phase 101

Use these quick guidelines for protein, carb, and fat intake the next time you're trying to get down to 10% body fat or less.

Growth Factor Shoulder Training

Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

The Best Damn Push-Ups Article, Period!

Think you know all there is to know about push-ups? Ha! We thought so too...until we read this.

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.

Fasted Cardio Eats Muscle

When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.

A Calorie Is Sometimes Not A Calorie

A calorie is a calorie. Just eat less and exercise more. That's what they say. And here's why they're dead wrong.

Rebuild Yourself with Complexes

For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

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.

The New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

The Hormone Cycle and Female Lifters

If women understand their hormone cycles, they can plan their workouts to get stronger and lose more fat. Here's how.