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Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.

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Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.

Back-Friendly Leg Training

Leg training should push you to your physical limits without crushing your back. Here's the smart way to make it happen.

The Gironda System

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

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Volume Training for Size & Strength

If your gains have stalled, it's probably because you're missing one thing in your workouts: volume. Here's how to intelligently add it.

12 Overlooked Foods You Should Be Eating

What's one overlooked food that all lifters and fitness fanatics should be eating? We ask 12 of our experts. Their answers will surprise you.

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

The Secret of Loaded Carries

Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.

Steroid Dieting

Your Guide to Losing Fat While "On"

The Happy Powder

Low energy? No motivation? Lack of focus? Feeling mentally or physically run down? There's a supplement for that.

For Big Shoulders, Ditch the Free Weights

For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.

How To Build Meaty Hamstrings

Are your hammies on the puny side even though you train them? Here's how to build them with science and sweat.

Tip: Creatine Grows Some Body Parts Faster

Amazingly, creatine works better for certain muscles than it does for others. Take a look at this new science.

Tip: A Simple Way to Beat Belly Fat

Adjust your diet like this and you'll lose more abdominal fat and build more muscle, even if you keep calories the same.

8 Reasons Kids Should Lift Weights

Team sports kill individuality and fail to build self-worth. Weightlifting, however, can prevent your kid from going over to the dark side. Here's why.

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

How to Use Linear Periodization

Legendary lifters used linear progression to break records. It's time to revisit that proven method.

The Reg Park Way To Serious Size And Strength

Reg Park, the guy who inspired Arnold, knew how to build strength and symmetry. Here’s what we can still learn from him today.

Honest Advice About Steroids

Thinking about using? Our experts have some heartfelt advice for you that you won't hear anywhere else.

Tip: Stop Sabotaging Yourself on Weekends

Three tips to help keep you from blowing your fat-loss diet every Saturday and Sunday. You know who you are!

Big Dead Bodybuilders

It takes extreme muscularity to make it to the top. And many bodybuilders take extreme measures to win... and even to get third place. Is it worth it?

Lift Like a Monster, Look Like a Hero

Get stronger, build muscle, and increase performance, all with one challenging program. Check it out.