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

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Tip: Best Bodyweight & Band Work for Upper Back

These unconventional exercises will nail all those little important muscles you miss with regular back training.

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

Tip: How to Fill In Your Biceps Gap

Even if you didn't inherit the best genetics for big arms, this superset will make a visual impact.

The Bodybuilder's Guide to Blood Work

Doctors often think lifters are sick because their physicals and blood tests yield scary results. Here's how to protect yourself from false positives.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

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.

Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Rebuild Yourself with Complexes

For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

The 10,000 Swing Kettlebell Workout: Revisited

This brutal home workout set the internet on fire... and built a lot of calluses. Here are three new, slightly easier ways to do.

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.

Built For Battle

A complete workout plan for inhuman strength, athletic power, and stand-out muscle.

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.

6 Reasons You Should Never Open a Gym

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

10 Things Every Lifter Should Be Able to Do

If strength, health, and longevity are what you're after, then you should be able to easily pass these tests. If not, you have work to do.

Squat Mechanics: A Deep Analysis

It's time to finally fix your squat. Here's an in-depth look at squat mechanics from the author of Starting Strength.

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.

Advanced Glute Training

Everything you ever wanted to know about your glutes… and more. Check it out.

How to Build Big Legs With Bad Knees

Got angry knees? Here are the five best exercises to allow your legs to keep growing while keeping your knees happy.

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.

5 Self-Improvement Tips for Lifters

Lifting makes you stronger. Diets make you leaner. But there's more to life than that. Here's how to feel better, fight stress, get organized, and get happier.

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.

Lean vs. Shredded: The Cold Hard Truth

Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.

The Truth About Soreness

Are you working out to get sore or are you training to get bigger, stronger and leaner? There is a difference.