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Add this to your biceps training to trigger new muscle growth. Here's how to do it.

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Tip: Do the Gironda Perfect Curl

This classic exercise is tough, but it'll build your biceps much better than standard curls. Here's how to do it.

Tip: Do the Back Bridge

A surprising number of people have fixed their nagging back pain by adding this wrestler's exercise. Here's how to do it.

Tip: Take This Squat Challenge

This workout only takes 9 minutes. Note: These will be the worst 9 minutes of your life. Check it out.

Tip: Do the Lap Barbell Curl

We bet you've never tried this explosive biceps exercise. Check it out.

Tip: Eat More White Potatoes

Think potatoes are "bad" carbs because of some study you heard about? Turns out the studies were bad, not the spuds. Here's the truth.

Tip: Do Broad Jumps Before Lifting

Do these before weight training and you'll recruit more muscle during your workout. Here's how.

Tip: Do the Blitzkrieg Triple Press

Blast your chest with this unique dumbbell bench press variation. Here's how to do it.

Tip: Strengthen Your Grip 4 Different Ways

There's more than one type of grip strength, and you need to train all of them to build a powerful grip. Here's how.

Tip: Stop Overusing Belts and Wraps

Sometimes they're needed, and sometimes you're just setting yourself up for future injury. Here's why.

Tip: Drink 3-4 Cups of Coffee Per Day

Turns out, coffee is actually pretty good for you. Check this out.

Tip: Use These 3 Lifting Techniques to Burn Fat

Do finisher sets to torch more calories and reveal your muscle. Here's how.

Tip: Do Stage Reps to Improve Your Pull-Ups

Suck at pull-ups? Avoid machines and use this training technique instead. Check it out.

Tip: For Delt Gains, Increase Time Under Tension

Constant time under tension mimics occlusion training and stimulates growth. Try this workout.

Tip: Do this Exercise to Build Biceps and Abs

This variation of the cable curl strengthens the core and biceps at the same time. Here's how to do it.

Tip: Do Paused Shrugs for Bigger Traps

Shrugs work for building traps, but most people do them wrong. Here's how to really make them work.

Tip: End Every Workout With Your Worst Lift

Pick one lift and do 3-4 sets at 80% of your max at the end of every training session. Here's why.

Tip: Use Caffeine Before Workouts for Fat Loss

Pre-training caffeine promotes fat burning two different ways. Check this out.

Tip: To Build Big Delts, Train Multiple Angles

The big lifts are foundational, but isolation and time under tension are crucial for shoulder size. Here's how to do it.

Tip: Eat Oatmeal Pumpkin Cookies

These cookies won't make you fat, they're healthy, and they'll fuel your workouts. Get the recipe.

Tip: Do the Jettison Technique Barbell Curl

All you need is a bar, a band, and the ability to withstand pain. Here's how to do it.

Tip: Fix Your Dumbbell Row to Build More Muscle

Don't pull the dumbbell straight up. Instead, use a dragging J motion. Watch this video.

Tip: Take the 4-Minute Front-Squat Challenge

If you can do this, you're officially a bad-ass. If not, well, just trying it will make you a bad-ass. Check it out.

Tip: Control Nutrient Partitioning With C3G

Turn food into muscle instead of storing it as fat by maximizing muscle nutrient uptake.

Tip: Fire Up Your Glutes With This Exercise

This is like a concentration curl for your butt. Here's how to do it.