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Big bench pressers use this movement to build the upper back and protect shoulder health.

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Deconstructing the Deadlift

There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling.

Tip: Try Low to High Cable Flyes

Bring up your upper chest with this unique exercise. Here's how.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

How Natural Is Natural Bodybuilding?

Our undercover pro exposes the truth about drug-free bodybuilding contests. Yes, it's as bad as you think.

Teaching a Kid to Lift

Everyone knows a teenaged kid that needs to be saved. Teaching him to lift is a great way to do it. Here’s the best way.

5 Tips For A Bigger, Badder, Overhead Press

You don't have to go through life overhead pressing candy-ass weights. Here are 5 tips to get you moving some serious iron.

Building a Biceps Peak

Can you really add a peak to your biceps? Well, you can certainly add some new size if you train the long head. Here’s how.

Sodium, Your Secret Weapon

Here’s why athletes and bodybuilders need more, not less, sodium in their diets to ensure optimal health, performance, and even gains.

Killing Keto

Going keto might be fine for a while for fat loss, but here's why it prevents muscle growth and hampers testosterone production.

Tip: The Body Fat Percentage Factor

To avoid arriving in Skinny-Fat Land, know when to switch to a mass phase. Info here.

30 Minutes to Mass

Yes, you do have time to train... if you'll make a plan, shut up, and stop socializing. Follow these guidelines and check out the sample programs.

Tip: Two Surprising Exercises for Shoulder Health

These two moves can help you prevent and even eliminate shoulder pain.

The 6 Most Overrated Things in Fitness

What do benching, burpees, running, sit-ups, and stretching your hammies have in common? They're rituals that make people lose their damn minds. Here's why.

Tip: Train With Arnold's Golden Six

This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it out.

Carb Cycling That Actually Works

Carb cycling doesn't work the way you think it works. But it can be used to preserve strength, energy and muscle while losing fat. Here's how.

Overhead Press Your Body Weight

Can you press your body weight overhead? You should be able to, plus more. Here's how to supercharge your pressing strength.

The Best Damn Posterior Chain Exercises

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

Deconstructing the Dumbbell Row

Chances are, you're doing your dumbbell rows incorrectly and we're all laughing at you.

The Glute-Ham Raise from A to Z

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

The Art of Waterbury

How one of our top coaches programs exercises, sets and reps, progressions and more. Check it out.

6 Lifting Principles You Can't Ignore

If every lifter understood and followed these 6 truths about training, there'd be no more complaints about not being able to grow.