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For better gains, hit a muscle hard and heavy one day, then again the next day with lighter pump work. Here's why that works.

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The 4 Most Common Injuries for Lifters

Nothing kills your gains like a lifting injury. Here are the four injuries you're most likely to get and how to prevent them.

Powerbuilding: 4 Ways to Get Big and Strong

Mix heavy lifts with moderate lifts and blend powerlifter strength with bodybuilder size.

The Truth About Ass-to-Grass Squats

Some people say the only correct way to squat is ATG. And some people are a little smarter than that. Here's the truth.

Traps Are the New Abs

Every skinny, weak guy has abs. Big deal. Traps are the true sign of strength. Here's how to make yours huge.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

The Simple No-Machines Workout

No machines, no problem! This free-weights only program will build size and strength better than machines anyway.

How to Do the Jefferson Deadlift

A deadlift variation as old as the barbell that will pack on mass and kick up your pulling power.

Fake Strength: Stop Arching the Bench Press

Re-think the big arch for bench pressing. It doesn't create any real strength, and admit it: it's cheating. Here’s why.

You Can't Prove That!

Trainers and diet experts are often years ahead of scientific research. Here, six experts share their unproven (but probably correct) theories.

Nasty Ab Training

Want abs? It's time to crank up the resistance, extend the TUT, and add a proven bodybuilding technique to your workouts. Try these moves!

9 Superior Exercises for Abs and Obliques

Think beyond the Pallof press and side plank. You want a strong, jacked core? Build it like this.

6 Convenient Foods For Muscle Growth

Eating for gains isn't as hard as you think. Add a few of these to your shopping cart.

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

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.

The Best Muscle-Building Breakfast

People who want to build muscle and lose fat don't skip breakfast. But what are the best foods to eat? Here's what the experts suggest.

Tip: Do These Stretches After Squats

Run through these four simple stretches after a lower body workout and feel awesome.

The Most Efficient Warm-Ups, Period

If your warm-up takes more than 15 minutes, you're doing it wrong. Here's how to get fired up for training, fast.

Tip: Drop the “Body Love” Nonsense

Put in the effort and seek the results, but don't get sucked into this politically correct movement. Here's why.

Tip: Deadlift Daily to Get Stronger

Yes, you can deadlift almost every day, get stronger, and not get injured. Here's how.

Pull-Ups: You're Doing Them Wrong

Think you're good at pull-ups because you can do a lot of them or strap on extra weight? Think again. Here's how to really do them for best results.

4 Crazy Ways to Squat More Weight

These brutal squat progressions will help you set a new PR fast. Just make sure your spleen doesn't pop out and fly across the room. Check 'em out.

4 Gym Machines That Need To Die

These machines are injurious, dysfunctional, or based on downright fraud. Luckily, there are some very effective alternatives.

Pyramid Method For Strength & Muscle

Pyramids are simple, logical, effective, and they just feel right. Here’s how to do them for best results.

5 Reasons You Don't Look Like You Lift

How come some people go to the gym a lot but don't look like it? Probably because they're making these mistakes.