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The Best Way to Build Your Butt

What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

10 Secrets to Building Mass

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

The Very Best Upper-Body Exercise

Nail your lats, chest, triceps, delts, and abs with one exercise. Here are 8 new and improved ways to do it.

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.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Tip: A Better Way to Do Dumbbell Rows

Front load them so that you're actually working your back and not your hips or spinal muscles. Here's how.

Tip: The Power of 6 Sequence

This fat-burning complex is simple to understand and simple to execute, but don't confuse simple with easy!

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.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

Beast Building - Part 1

The first installment of a three-part series that'll turn you into a thick, dense, and rugged beast in three short months.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

Hamstring Hell: Sliding Leg Curls

Sliding leg curls look easy... until you try them. For brutally fast hypertrophy gains, they're hard to beat.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

Tip: Cutting Phase 101

Use these quick guidelines for protein, carb, and fat intake the next time you're trying to get down to 10% body fat or less.

Tip: Eat Sauerkraut, Even If You Hate It

It's one of the best foods you're probably not eating but definitely should be. Here's why and how much you need to gag down.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

The 5 Best One-Arm Exercises

Adding a few unilateral exercises to your program will help you build more muscle and strength, and keep you injury-free. Here are five to try.

Bigger, Better Glutes

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. 

Ten Thousand Swings to Fat Loss

What happens when you perform a thousand kettlebell swings a day for ten days? Some pretty amazing things actually. Check this out.

Rebuild Yourself with Complexes

For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

The 4 Mandatory Lifting Movements

Check this out before you DIY your workout plan. Choose a lift from each section and get ready to dominate.