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

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Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

The Stage System

One training system to rule them all? Whether your goal is strength, size, or athletic speed, this method will take you to the next level.

The 7 People Who Never Get Results

Are you one of these types of people? Hope not. Because they never make any progress. Check out the list.

The Most Effective Exercises for Muscle Mass

Your goal is size. Do your exercises meet at least five of the six criteria here? If not, you're wasting time.

The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

The Hard Body Workout Plan

How do you get shredded while maintaining muscle mass, strength, and athleticism? With these two training methods.

The Best Damn Posterior Chain Exercises

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

5 Best Loading Schemes for Size & Strength

Want size? Want strength? How about both? Find the right loading scheme for your goal here.

The Athletic Aesthetic Program

Lift like a beast, move like an athlete, look like a Greek god. Here's your plan.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

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.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Tip: A Quick Guide to HCG

Is doctor-prescribed HCG monotherapy better than testosterone replacement therapy? Here's what you need to know.

5 Things Exercise Nazis Get Wrong

They advocate good form and safety, but are they keeping you small and weak? Train like a fragile flower and you'll look like one too.

The Complete Power Look Program

The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".

A Musclehead's Guide to Alcohol

How does alcohol affect your muscle building and fat loss goals? Find out here.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

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?