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5 Mistakes That Killed My Progress

Caffeine overloads, tragic neglect of kettlebells, wayward experimentation, and other mistakes that made coach Bumgardner the butt of cruel jokes.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

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.

Build Great Glutes & Lats With Light Weight

Go heavy or go home! Or, you know, go lighter and actually get the results you're looking for. Here are 4 moves that don't require heavy weights.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

Real Men Do Sissy Squats

This forgotten squat exercise is still one of the best ways to build quads.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

Burn 450% More Calories Without Cardio

Five ways to burn fat that beat the crap out of cardio. The secret? How you perform the last set of a weight lifting exercise can lead to dramatic fat loss without losing any muscle.

A-quick-trick-for-better-deadlifting

Tip: A Quick Trick for Better Deadlifting

Most lifters struggle with getting their weight back on the deadlift. That leads to poor form and poor performance. Here's how to easily fix it.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

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.

Tip: Effective Male Contraception, Right Now

The new male pill works, but it chemically castrates you and makes you fat. There's a much better way to stop making babies.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

Tip: Do the Donkey Calf Raise

Looks weird, but it works better than standard calf exercises. Here's how to do it.

5 Grip & Forearm Exercises That Actually Work

Build a crushing grip and add a new slab of muscle to your forearms. Here are 5 exercises you've never seen before to help you do it.

6 Questions About Tempo Training

When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

Tip: Increase Triceps Size by 50% in 8 Weeks

This often neglected or maligned method of doing reps proved to work way better than the traditional way. Here's how.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

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.

Tip: Stop Whoring Yourself Out

You see it everywhere on social media these days. Here's the real problem.