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Time to make some real gains. If your goal is to build muscle, then follow the road already paved by big, muscular lifters.

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4 Training & Diet Arguments: Resolved!

The scientific facts about machines vs. free weights, calorie quality vs. quantity, hard work vs. genetics, and high volume vs. heavy weight.

4 Exercises for Big Arms & Hard Abs

Four multi-tasking exercises that work the arms, hit the core, and vacuum the midsection all at the same time.

Training Hard vs. Training Smart

Are you a geek or a meathead? There's a sweet spot to be found between training hard and training smart. In that sweet spot lies success.

8 Exercise Variations for New Growth

Trigger muscle growth with challenging variations of the chin-up, push-up, dip, and more!

Explode Your Deadlift

The difference between a stalled deadlift and a new PR is explosiveness. Here's how to start pulling like a pro.

9 Ways to Upgrade Your Workout

Supercharge your workouts and your results by employing one of these ball-busting program upgrades.

3 Shoulder Training Tips and 5 Exercises

Have a love-hate relationship with the overhead press? Want to do them, but your shoulders say no? Here are 5 exercises that work just as well.

8 More Tips for Training and Recovery

Let’s talk calf training without machines, sure-fire sleep, simple warm-ups, and even hand care for meatheads.

Why I Train

Why do we hit the weights day after day to get stronger or build more muscle? Here are three reasons you can probably relate to.

6 Interesting Things About Strength

Some things you know about strength, some things you thought you knew, and some things you plain just don't know.

The Contreras Files: Volume V

Fifteen more workout tips from Bret Contreras, including assisted one-arm push ups, the merits of heavy back extensions, the benefits of the "clam raise," and more.

5 Mistakes That Killed My Progress

Caffeine overloads, tragic neglect of kettlebells, wayward experimentation, and other mistakes that made coach Bumgardner the butt of cruel jokes.

Making Sense of Supersets

A lot of supersets just don't make any sense, physiology-wise. Here's some methodology to support your passion for pairing.

The Definition of an Expert

Everybody is an expert today… except they’re really not. Here’s how to separate the experts from the fakers.

Your Cardio Makes No Sense

Is puking on your shoes really improving your conditioning? Here's a scientific approach to building the aerobic and anaerobic systems.

Don't Let Sickness Derail Your Progress

What to do when the cold and flu hits and, more importantly, how to prevent illness to begin with.

Deep Meal-Frequency Thoughts

What does the science really say about eating 6-8 times per day? Read this and find out.

Flax Oil vs. Fish Oil

Which one is best for you? You may be surprised.

The First Sexy Posture Article

A few postural checks, balances, and adjustments can have you looking a whole lot sexier in just a few minutes.

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I, Bodybuilder 4 - Chest - Tuesday

Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.

5 Ways to Improve Insulin Sensitivity

The most important part of getting lean and building muscle is getting your body to use the hormone insulin more efficiently. Here’s how to do it.

What I Learned in 2010

Cressey doesn't miss anything. Stuff he didn't miss in 2010 includes the myth of symmetry, zones of convergence, the complete overuse of barefoot training, and the dangers of zits.

Pulse Fast For Mass Phases

Fasting isn't just for skinny chicks. Build muscle without gaining fat. Here's how.

The Glycemic Index Revisited

The glycemic index has been around for decades. Is it legit? Somewhat. Here's a practical approach to using this tricky bastard.