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Pyramids are simple, logical, effective, and they just feel right. Here’s how to do them for best results.

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4 Weeks to Big Arms

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.

The Old-School Calf Blast

Forget anything you've heard about working your calves, and get ready to learn the most productive calf routine I've ever used.

D is for Detox (and the Dummies Who Do It)

It might be true that the body sometimes needs some help to detoxify itself, but you can't do it with cleanses or enemas. Here's how you can.

Muscle Up Top, Hustle Down Below

Want a bodybuilder upper body and a linebacker lower body? Here's your program.

The Badass Deadlift Program

Here's a devastatingly effective (and even fun) deadlift program that makes you want to run to the gym to try it out.

Tip: A New Exercise for Total Shoulder Development

This exercise hits all three heads of the delts along with the rhomboids and lower traps. Can't beat that. Check it out.

The Simple Diet for Athletes

You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you.

Planned Brutality

There are plenty of ways to ratchet up the intensity of a set, like forced reps, Tom Platz iso-holds, and rest/pause sets, but you need to apply them in two-week waves.

The Glute-Ham Raise from A to Z

Did your lame gym finally get a GHR? Good! Here’s how to use it.

Ian's Top 10 Mass Makers

Strength coach Ian King lists his top exercises for building mass. Are you doing them all?

Tip: Ramp Up the Rollout

Here's how to make this gadget work even better. Warning: It's gonna hurt.

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.

Bodybuilder Biceps, Powerlifter Triceps

Powerlifters have the strongest triceps. Bodybuilders have the biggest biceps. Here's how to combine their training methods to build arms that are as strong as they look.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

Tip: This Hybrid Ab Exercise Will Make You Cry

But hey, at least you'll be a crybaby with great abs. Check it out.

The Single Best Fat Loss Tip

What's the most important fat-loss advice you need to hear? We asked 8 experts and pros. Their answers are surprising.

The Best Training Method You're Not Using

This training method adds volume and builds strength, size, and endurance while getting you ripped. It's also fun. Here's how to do it.

Tip: Train the Same Muscle Two Days in a Row

For better gains, hit a muscle hard and heavy one day, then again the next day with lighter pump work. Here's why that works.

Tip: Don't Use a Mixed Grip When Deadlifting

If you always used a mixed grip when deadlifting, you'll get injured. Instead, master the hook grip. Here's how.

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. 

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

Programs For the Pull-Up Deficient

Suck at pull-ups? Then it’s time to fix that. Here’s how.

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 Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.