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To bench press more weight, you need to fix your technique and design a smart training program. Here’s how to do both.

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3D Core Training

Your ab training plan is lacking. Here's what's missing, plus eight great core moves for pro-level performance.

5 Biceps Training Tricks You Haven't Tried

Think you've done everything you can for bigger biceps? Nope, you haven't. Try these tricks and strategies.

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

German Volume Training – The Real Story

Lifters talk about GVT as a no-fail training plan for size. But is it? Not according to science. Here's what to do instead.

Stop Squatting and Deadlifting So Damn Much

Sure, the big 3 lifts are great, but experienced lifters need to stop chasing numbers for a while and fix their weak links. Here's why and how to do it.

5 Alternatives to a Painful Squat

If squatting causes pain in your low back, knees, or shoulders, try one of these pain-free exercises that'll still get you big and strong.

Tip: Do the 4 Best Biceps Exercises

For direct biceps training, you can't beat these variations. Funny thing is, most people have never even tried them.

Deconstructing the Deadlift

There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling.

What You Don't Know About Training Delts

Science reveals some surprising tips on how to train the deltoids and create "3D" shoulders. Check them out.

The Truth About Soreness

Are you working out to get sore or are you training to get bigger, stronger and leaner? There is a difference.

Sprinting for Muscle

Here's how sprinting can make you stronger, leaner, and more muscular.

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.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

3 Ways to Target the Quads

To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

5/3/1 Rest Pause: A 6-Week Challenge

What happens when you combine a brutally hard hypertrophy system with one of the most successful strength templates ever invented? Check it out and see.

Prilepin's Table for Hypertrophy

Rethinking a classic strength training paradigm so that it results in massive hypertrophy gains.

11 Myths of Warrior Training

Martin Rooney wants to change how you think about MMA training. Check out his insights here.

Ten Killer Splits

Progress stalled? Then you might need a new training split. Here are ten effective ways to organize your training week.

Tip: The Truth About MCT Oil

Are you using MCTs? Maybe you are. Maybe you just THINK you are. Here's what you need to know.

9 Exercises for a Complete Back

Always doing the same two back exercises? That doesn't cut it. For more size and strength, try these variations.

Rock-Hard Glutes, Strong Hamstrings

Lunges aren't just for quads. There are several knee-friendly variations that'll pack muscle onto your butt and hams. Here they are.

Tip: The Important Muscles You Never Think About

Here's how your jaw can affect your posture, performance, and even your hormones.

Kettlebell Swings: You're Doing Them Wrong

Want to burn fat? Want to build a titanium butt? Want to get stronger on the big lifts? Do KB swings. But you gotta do them right. Here's exactly how.

Tip: Do the Drag Curl for Bigger Biceps

Need a better biceps exercise? Yes, yes you do. Try this one.