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Women lost 2 pounds of fat for every pound of muscle they gained by exercising this way instead. Here's exactly what they did.

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Tip: Chase Metabolic Stress For Delt Size

Got tiny, narrow shoulders? You need more than heavy overhead work. Try these scorchers.

Tip: Calling Out the Internet Injury Police – A Rant

Safe exercises, dangerous exercises, and ass-clowns.

Muscle Up Top, Hustle Down Below

Want a bodybuilder upper body and a linebacker lower body? Here's your program.

The 7 Gym Rules Never to Break

A lot of gyms are filled with annoying jackasses. Here's a little checklist to make sure you're not one of them.

Tip: Lat Building for Heavy Guys

Give the pulldown machine a break and try these two exercises.

Calf_training_the_right_way

Tip: Calf Training – The Right Way

Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.

The Missing Lower-Body Exercises for Strength

For complete strength and injury prevention, you need more than squats, deadlifts, and lunges. Add a few of these isolation exercises to your plan.

Tip: An Exercise for Guaranteed Chest Growth

Isolate the pecs, then slam them with eccentric tension. Try this.

Tip: The Busy Man's Bro-Split

If you want to do enough volume for muscle growth, but only have a short amount of time to train, organize your training split like this.

Merry Christmas, Bob

Time to spread some holiday cheer. Or, in this case, a little hardcore motivation.

Tip: The Truth About Muscle Gain & Metabolism

Does building more muscle really boost your metabolism as much as you think it does? Here are the facts.

Tip: The Right Resveratrol

Boost testosterone and control estrogen with this plant compound. Just use the kind with high bioavailability. Here's what to look for.

Every Day is Calf Day

Drop the genetics excuse, Mr. Thermometer Calves. Train them first every time you hit the gym using these exercises and special techniques.

Tip: Make These Mind-Blowing Protein Brownies

They're your next favorite guilty pleasure, but without the guilt.

Tip: Curcumin – The Bioavailability Issue

Some curcumin supplements work great. Others don't. Don't get ripped off. Here's what you need to know.

Tip: It's Not Just Exercise!

Find a deeper meaning in training and your motivation will last a lifetime. Here's how to do it.

Tip: C3G – How to Source the Good Stuff

Cyanidin 3-glucoside is an effective nutrient partitioning agent, but some companies are under-dosing it. Here's what you need to k now.

Tip: The Foreskin Supplement?

No, no, it's called forskolin. And it's been proven to improve body composition... if you take the right kind.

Tip: 5 Ways to Stay Motivated... Forever

Want to be lifting hard and loving life for the next 50 years? Here's how to do it.

Tip: Lift For Life – The 5 Tips You Need

Here's what to do when you feel like quitting.

Tip: Why Do You REALLY Lift?

To be in it for the long haul, you need to come up with something deeper than just getting bigger or stronger. Here's what to do.

How To Build Meaty Hamstrings

Are your hammies on the puny side even though you train them? Here's how to build them with science and sweat.

Tip: Grow Your Quads by 12 Percent in 2 Weeks

A new study shows how you can use ordinary elastic knee wraps to build your legs like never before.

Tip: The 3-in-1 Supplement

Whether you want to calm down, increase your endurance, or lift more weight for more reps, this is the stuff to do it.