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The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

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Big Bench Program for Strength and Size

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

10 Reasons Bodybuilders Are Bigger Than Powerlifters

They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

The Truth About Bodybuilding Arm Measurements

If you want to know the true size of your arms, measure them correctly. Here's your guide.

The One Band Workout

Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

The 5 Greatest Rowing Exercises

A strong row can change everything. Not only will it build your back, it'll improve your overall performance. Here are the very best variations.

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

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Tip: The Forward Leaning Biceps Curl

For a new stimulus, manipulate the force vector to change the point of maximal tension in the biceps.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

Bodybuilding vs. Powerlifting Deadlift

The deadlift is used by both powerlifters and bodybuilders, but there are 8 important differences. Here are the answers to all your questions.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Fix Everything With One Brutal Exercise

Not just for strength and conditioning, loaded carries will make you suck less at all other movement. Here are the seven best variations.

Tip: Fix Your Jacked Up Feet

Use this neuromuscular release technique on your feet and don't be surprised when you start feeling better all over.

Nonstop Natural Gains: The Neuro Typing System

The future of training is here. Your neurological type determines what kind of workouts you should be doing for maximum results. Learn your type now.

Tip: The Cure for Hip Tightness & Immobility

Back pain? Hip mobility issues? This quick fix is for you.

5 Grip & Forearm Exercises That Actually Work

Build a crushing grip and add a new slab of muscle to your forearms. Here are 5 exercises you've never seen before to help you do it.

6 Push-Up Workouts for Hypertrophy

Make push-ups great again with these complexes that will challenge even the most advanced lifter.

The Reverse Method

Take it easier on your joints and blast through your sticking points with this technique. You'll wish you'd started doing it sooner.