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Not using the GHR in your gym? You're missing out. It's a great knee-friendly, hip dominant movement.

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Ask Us Anything 04

Can banging a bodybuilder make you fail a drug test? Can anyone build 19-inch arms? Is soreness necessary? All this and more!

3 Dumb Rules That Don't Apply Anymore

Why high-rep barbell work, heavy machine work, and partials all have a place in your training... that is, if you want to grow.

Tip: GVT Isn't All It's Cracked Up To Be

Here's why traditional German Volume Training isn't optimal for most lifters, and what to do instead.

Tip: This Internet Rumor Needs to Die Fast

No, eating this crappy Frankenfood isn't good for you, despite what some internet influencers are suggesting.

Tip: How to Make Bacon a True Health Food

They say the bacon in heaven doesn't cause cancer or plug up your heart. Here's how to make a little heaven on earth.

Delt-sweeps

Tip: Delt Sweeps

Finish off your heavy shoulder work with this pumptastic exercise.

The-bottoms-up-rdl

Tip: The Bottoms-Up RDL

Build your glutes with this Romanian deadlift variation.

Tip: The Truth About Cryotherapy

Will cryotherapy make you recover faster, lose fat, and improve sleep? Or does it slow your muscle gains? Here's what you need to know.

Tip: The High-Resistance Bike Sprint

More than a good metcon workout, sprints performed like this can pack muscle onto your quads. Here's how.

Tip: Master the Pause and the Slant

Improve your deadlift fast with these two tips.

Tip: The Tempo-Challenge Leg Press

Get more out of the leg press with these three variations that increase time under tension.

Tip: Most Food Allergies Are a Delusion

Some bad stats led to a nation-wide paranoia about peanut and other allegedly common food allergies. Here's the truth.

Tip: Flex to Boost Your Willpower

Wanna skip that workout? Wanna eat that ice cream? Here's how to increase willpower instantly, according to science.

Question of Power 2

Are big lifts best for delt size? Is the leg press worthless? And how do you avoid embarrassment at competitions? Answers here.

Tip: The Drill Your Body's Been Begging For

It looks silly, but every step will activate your muscles, prime your joints, and get you closer to crushing your next workout.

One-arm-cable-rear-delt-flye-drop-set

Tip: One-Arm Cable Rear-Delt Flye Drop Set

Change the angle to really nail your rear delts.

Tip: Healthed-Up Cheesecake Brownies. Seriously.

Treat yo' self! (While meeting your daily macros and making serious gains.) Try this easy recipe.

Tip: Cannabis, Body Fat, and Testosterone

Does weed make you overeat? Does it lower T levels? Here's what science tells us.

Seated-dumbbell-calf-raise

Tip: Seated Dumbbell Calf Raise

If your gym doesn't have a seated calf machine, you probably don't work your soleus. Let's fix that.

Tip: 3 Unexpected Things That Accelerate Gains

The answer isn't always to eat more and lift heavier. Here are three things a lot of lifters don't think about.

Tip: The 30-Second Rep for Shoulder & Arms

Want to build your upper body? Move heavy dumbbells slowly. Try this complex.

Banded-close-grip-bench-press

Tip: Banded Close-Grip Bench Press

Blow up your triceps by doing these out of a rack, from mid to top range, using bands.

Reboot Yourself to Make More Progress

These training and diet strategies will serve as a personal reboot and have you in a whole different place, physique-wise, one year from now.

Tip: You're Overfed But Undernourished

Vitamin and mineral deficiencies in America are astonishingly high, with over 90% of us lacking in at least one mineral.