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Listen up. The training and diet advice in this article will be tough to hear. It might even make you mad. But it will definitely make you better.

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The Truth About Waist Trainers

Figure and bikini competitors use them. Celebrities endorse them. But what's really happening to the body when squeems are used? Here's the nasty truth.

How to Build a Monster Grip

Use these exercises to strengthen your grip, crush rocks, and punch through walls. Or, you know, just lift heavy stuff while keeping your hands healthy.

The Lifter's Guide to Sprinting

Sprinting leans you out while building you up. Here's your expert guide to working sprints into your training plan.

The Zombie Apocalypse Workout

They're coming. Are you ready? You'll need to be strong and athletic to survive. Do this program or die.

4 Methods To Boost Testosterone With Food

There are a lot of things out there zapping your testosterone levels. Here's how to fight back with food.

6 Challenges You Must Accept and Beat

Think you're an alpha male? Here are some brutal challenges that might make you feel like a poodle. Wearing a pink bow.

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.

4 Weeks To A Bigger Chest

You want pumped-up pecs that you can balance a bottle of pilsner on in just 4 weeks? Get ready to train chest heavy, hard, and frequently.

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

Tip: Eat One a Day to Lose Fat and Prevent Cancer

Make your body more resistant to gaining fat. Bonus: The same inexpensive food helps you fight off two forms of cancer.

Tip: Double Your Pull-Ups in 30 Days

This simple rep scheme will turn you into a pull-up pro in just a month.

Tip: 70 Percent of Your Sexiness Comes From This

What really makes a woman attracted to a man? How much does upper-body muscle matter? Let's ask science.

Fail: Pro Bodybuilding and Big Guts

Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.

The Top 10 Weighted Carry Exercises

Build monster real-world strength and a rock-solid core. Here are several weighted carries to try out, from beginner to advanced variations.

Kettlebells Beat Dumbbells for Biceps

Training the biceps with kettlebells provides stimulation that dumbbells can't hope to duplicate. Here's how, plus 6 exercises to try out.

Pull-Ups Vs. Chin-Ups

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

Lactic Acid Training for Fat Loss

Increase lactic acid to increase growth hormone and get shredded. One problem: It really hurts. Check out the program.

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.

The Top 10 Kettlebell Exercises for Gains

Kettlebells don't get enough credit when it comes to hypertrophy. Let's change that. Here are the best muscle-building exercises.

Tip: Viagra Is Great for Bodybuilders

There are plenty of good reasons to use Viagra and its cousins, other than the obvious one.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

Dips: You're Doing Them Wrong

Dips build tons of muscle and strength while also being therapeutic for the shoulders. Yes, really. Here are 13 tips to help you do them right.

The New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.