The basics of benching, the fine points, and a solid 16-week program. Get it all here.
Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.
These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.
Is an all-meat diet healthy or is it just the latest diet fad for unstable people who need attention? Let's break it down.
It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.
The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.
Want to drop the chub quickly but still retain lean body mass? Grab your calculator and follow this formula.
For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.
Do you turn sideways and disappear? Then you need to work on back thickness. Pull-ups alone won't do it either. Try these exercises.
It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.
A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.
Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.
Fuel up and take on the day. Make a batch of these apple spice cookies. Get the easy recipe here.
There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling.
The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it.
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.
The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.
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.
If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.
Fat loss workouts don't have to be drawn out and boring. In fact, the best ones last only four minutes.
Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.
Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.
Want a bigger bench? Want a bigger chest? Get both. Here's what you need to know.
The needle is better than the knife. Here are the latest scientific advances in healing joint, tendon, and muscle injuries.