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3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

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.

10 Mistakes Women Make in the Gym

Women get curves by building muscle. They show those curves by losing body fat. Why then are they doing everything to make both those things so damn hard?

Tip: The Toughest Exercise You'll Ever Do

Prepare to enter metabolic hell. This workout will take you to a dark place. Check it out.

Tip: Do the Fat Man Pull-Up

Don't worry, you don't have to be a fat man, or even a man, to benefit from this exercise. Here are two ways to ramp it up.

Tip: Train the Same Muscle Two Days in a Row

For better gains, hit a muscle hard and heavy one day, then again the next day with lighter pump work. Here's why that works.

The 5 People Every Lifter Needs to Avoid

There are five types of people out there who will ruin your progress in the gym. Here they are, plus five great people you need in your crew.

The Top 10 Bodyweight Exercises

In the world of bodyweight strength training, the possibilities and challenges are truly limitless. Are you ready to take them on?

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. 

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

Westside Wisdom

The godfather of powerlifting talks about Max Effort, Dynamic Effort, explosiveness, box squats, and more!

Building a Strong Neck

Whether you're an athlete or bodybuilder, you should be training your neck. Here's the smart way to do it.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

HSS-100: Shoulder Specialization

Because nothing improves your physique more than building your shoulders. Here’s how to do it.

Old-School Muscle

Here's how Jones Trained Viator for the 1971 Mr. America

The Carb Cycling Codex

Cutting body fat doesn't have to mean cutting out the carbs. Get shredded with this carb cycling approach and hang on to more muscle in the process.

When Overhead Isn't an Option

Have injuries or poor mobility made overhead pressing painful? No worries. Here are four ways to build your shoulders without pissing them off.

Adamantium Abs: 6 Core Exercises You Need

Use these moves to build real-world core strength. Or, you know, just do them because abs look awesome. Whatever.

The Superman of Supplements

Lots of compounds target a disease or condition through one path, but this one targets them through several, in addition to building muscle and increasing T.

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.

Build Muscle Anywhere, Anytime

Yes, you can build size with bodyweight exercises. But these aren't your typical beginner moves. Check 'em out!

High-Rep Deadlifts Are Dead

All those benefits people think they're getting from high-rep deads? They're not. But there is something you can do to make those gains.

The Smartest Training Split

Hardly anyone applies any reasoning to their training splits. Here's one that makes sense and guarantees progress.

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.