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One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

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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.

7 Steps to a Balanced Fighter

To be a good fighter, you need a balance between strength, endurance, and mobility. Here’s what to do to ramp up all three.

Row Every Day: The Thick Back Solution

Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

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. 

The 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

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.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

The Happy Powder

Low energy? No motivation? Lack of focus? Feeling mentally or physically run down? There's a supplement for that.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

Tip: Forget Yogurt – This Stuff is Better and Badder

Yogurt just lends you its beneficial bacteria. This stuff lets you KEEP the bacteria for good.

Tip: Make Protein Poppers

Volumized protein snacks that fuel you up and fill you up. Get the easy, no-bake recipe here.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

The New High Frequency Training

Choose an exercise, do it daily, add a rep every day. Yes, it can be done. And yes, it will lead to shocking new muscle growth. Get the details here.

5 Advanced Supplements Newbies Don't Deserve

You don't need high-octane fuel or nitro if you're only driving a Prius. The same thing applies to newbie lifters and high-octane supplements.

The Best Exercise for a Smaller Waist

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

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.

The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

Tip: The Perfect Anabolic Drink

The more you drink of this common beverage, the higher you raise your testosterone levels while simultaneously lowering your estrogen levels.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

10 Best Unilateral Exercises

How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

Bench More to Bench More

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

For Big Shoulders, Ditch the Free Weights

For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.

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.