A program to increase hip strength and mobility that can be done anywhere in a short amount of time.
Perform better, build great abs and obliques, and prevent injury with these moves.
The basics of benching, the fine points, and a solid 16-week program. Get it all here.
Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!
Use the science of thermodynamics to destroy flab and stoke your metabolism.
An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.
The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.
Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.
Unless you're a competitive powerlifter, traditional deadlifts are overrated, especially for athletes. Here's why.
If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.
Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.
Your Guide to Losing Fat While "On"
Outdated science and ignorance of the things that affect digestion have made all calorie counts pretty much bogus. Here's why.
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.
There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.
Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.
Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.
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.
You've spent 6 months trying to add a quarter inch to your arms. Dr Darden has just one question: “Why take 6 months to do it when you could do the same thing in 2 weeks?” Here's how...
This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.
Sprinting is awesome. Pulling a hammie isn't. Here's exactly how to prevent that.
Training at home? You don't need a ton of equipment to build impressive quads. Try these five proven exercises.
Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.
You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.