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Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

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Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

Building a Bigger Yoke

Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.

Stubborn Delts: The High Tension Solution

Got puny shoulders? Here's why, plus four smart exercises to get them growing.

Big Guys and Very Bad Advice

Want to build a buttload of muscle? Talk to a big guy. Well, maybe. Sometimes their training and diet advice just isn't right for you. Here's why.

How to Prevent CrossFit Injuries

Injuries are progress-killers, and CrossFitters are racking them up. The best way to stop them is to prevent them. Here's how.

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.

The 40-Day Program

Most of you are too weak to put on muscle. Here's a simple 40-day program that will make you strong and buff.

The Ultimate Program for Body Comp Improvement

Tired of looking pretty much the same year after year? If you're ready to make radical changes in your body composition, start here.

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.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

Seven Metabolic Finishers to Burn Fat

Burn body fat, improve conditioning, and make each workout an ass kicking success. Here’s how.

Tip: Diet Is Not More Important Than Training

Stop repeating the idea that diet is 70% of your results. That saying makes a good point, but it's not really accurate. Here's why.

Death to Small Quads

This workout plan will make jeans shopping a nightmare. Take a look.

17 Nutrition Tips That Change Your Life

Useable, practical, little-known hacks you can start doing right away to change the way you look, live, and even love.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

The Best Way to Build Your Butt

What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

Squatter's Shoulder: The Cause & The Cure

Squats irritating your shoulders? Don't go to the doctor’s office yet. There's a reason it's happening and a way to fix it. 

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

4 Ways to Get Strong on Everything

You don't need to train every movement to build overall strength. Just work on these four things to automatically improve every big lift.