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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.

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Armor Building

Training is what toughens you up for what's to come. Here's how to build your armor before you need it.

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 Modified 5x5 Squat Program

The classic 5 x 5 set/rep scheme works. But here’s how to make it even better.

Tip: Two Surprising Exercises for Shoulder Health

These two moves can help you prevent and even eliminate shoulder pain.

6 Reasons You Should Never Open a Gym

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

Tip: Nail Your Upper Glutes

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

The Absolute Best Way to Build Quads

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.

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

8/6/3 For Size and Strength

This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.

Fail: Pro Bodybuilding and Big Guts

Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.

The One Supplement You Can't Live Without

Some supplements are okay. Some are very good. And there are a few you just don't want to live without. We asked our pros and experts about their favorites.

Pull-Ups Vs. Chin-Ups

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

10 Best Unilateral Exercises

How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

Fake Strength: Stop Arching the Bench Press

Re-think the big arch for bench pressing. It doesn't create any real strength, and admit it: it's cheating. Here’s why.

A Training Program For Hormone Optimization

Is there an ideal way to structure your training to get the most out of your hormones? Yep. Check this out.

Tip: Master the Standing Rollout

Not many people can do it. Too bad, it's one of the best core exercises out there. Here's how to work your way up to it in five steps.

Is a 300-Pound Bench Rare?

Is a 300-pound bench press as rare as a 21-year-old Swedish lingerie model who loves watching football and rough and tumble pillow fights with her twin sister?

Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • Tip: 5 Ways to Crank Up the Curl

    How to change the angle, offset the load, and increase TUT for bigger biceps.

    Tip: One Forearm Exercise to Rule Them All

    Build a crushing grip and big nasty forearms with this unique exercise. Here's how.

    28 Days of Gains: A Realistic Case Study

    How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

    7 Abused and Misused Training Methods

    Exercises are tools. You've got to know how to use them properly. Here's a list of commonly misused ones.

    The Cure for Puny Calves

    Look down at your calves. Sad, huh? Don't worry, eight of our experts drop their best training tips here.