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White rice (not brown) is the ultimate grain for athletes and lifters.

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The Complete Guide to Biceps Training

Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.

Bench Press Grip: The Magic Number

Use this simple math formula to find your perfect bench press grip, prevent injuries, and lift a lot more weight.

The Strong Bodybuilder Program

A program that combines strength-building compound movements with insane muscle-growing giant sets and multiple intensity techniques.

Back Squats Vs. Box Squats

The box squat doesn't get all that much respect, but in this match-up, it's the Rocky Balboa of the squat world.

Bench Press More in 4 Weeks

To bench more weight, bench more often, practice pauses, train the bottom part of the press, and have a smart plan.

Build Muscle With Heavy Singles

Heavy singles build strength, but they can also build freakish size if you know how to combine 3 different growth factors.

3 Ways to Target the Quads

To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

5 Truths About Pressing

Can't bench 350? Coach Boyce says it doesn't matter - overhead pressing is more important. Here’s why.

The Truth for Tall Lifters

Hey, tall guy, you know all those lifting rules that apply to short people - the ones that got no reason to live? They don't apply to you.

Eat to Get Big Without Getting Fat

Use this lean mass calculator and diet plan to build muscle without having to pull the fat pants out of the closet.

Hip Belt Squats

Blast your quads and spare your lower back with this old school strength-training staple. Here’s how.

Perfect Body Fat Percentage

What's the optimal amount of body fat to carry around when you're trying to build muscle? How lean can you stay and still be able to pack on muscle? The answers here.

Goblet Squats 101

Is this the "single best lifting movement of all time" as Dan claims? You be the judge.

One Hundred Gram Carb Cure

Ridiculously simple. Powerfully effective. Get shredded using this one simple guideline. Here’s how.

The Right Way to Stretch the Pecs

Stretches to ensure chest/shoulder stability, health, AND performance. Check ‘em out.

Lifting for Fat Loss

In the dawn of the bodybuilding era, back in the 1940's, 50's and 60's, muscularity was basically only a matter of having a lot of size and mass.

Tip: The Truth About SARMs

What's the deal with them? Do they work like steroids? What are the side effects? Answers here.

Tip: Stop Crying About Steroids

Insecure males scream about drugs anytime they see someone stronger, more muscular, or more dedicated than they are. Pathetic.

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.

Tip: Not All Casein Proteins Are Created Equal

Casein is a better muscle-builder than whey, but there's a big difference in the types of casein out there. Info here.

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: The Push-Up for Total Body Power

Nail your core. Build your triceps. Try this athletic push-up variation.

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.

Tip: The Dumbbell Side Bend is for Dummies

This doesn't make biomechanical sense. Here's a better exercise that actually works.