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If your gains won't budge despite your best efforts, you may be making one of the four biggest muscle-building blunders. Fix them and grow.

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A Stretch Routine That's Actually Doable

Some of the biggest, strongest guys are also crazy flexible. Here's how you can get there.

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

Tip: An Important Bulletin for TRT Patients

How to easily wipe out the possible negative side effects of testosterone replacement therapy with one simple adjustment.

Leg Curls: Seated, Lying, or Standing?

If you've only got time to do one type of hamstring curl, make it this one. Warning: Deep dive ahead!

Tip: Fewer Options, More Muscle

Some commercial gyms are going out of business. But that doesn't have to affect your gains. Here's why.

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

The Very Best Way to Build Forearms

I lift hard and I can crush you. That's the message big forearms send the world. Here's how our pros and experts train them.

The 40-Day Program

Most of you are too weak to put on muscle. Here's a simple 40-day program that will make you strong and buff.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

Tip: Death by Dumbbell – The Workout

Got about 10 minutes? Then you've got time to do this wicked one-dumbbell workout.

A Quick Guide to Perfect Dips

The best chest exercise isn't the bench press. It's the dip. Here's how to do it right for big pecs, strong triceps, and healthy shoulders.

Effective Training for Busy Men

Life has this annoying habit of interfering, but that doesn't mean training should get put on the back burner.

Mass Made Simple

A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!

The Key to Continuous Muscle Growth

Here's what to do when your training plan stops working. And it will stop working.

7 Reasons You're Stuck at Medium

This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Wear your cup.

Heart Health: 5 Strategies You Don't Know

Given the prevalence of heart problems with young people – even young athletes – it's time to start giving the heart a little love. Here's how.

Tip: The Hamstring Exercise That Beats Leg Curls

The lying leg curl is great, but it gets boring. Plus, this can work better.

Honest Advice About Steroids

Thinking about using? Our experts have some heartfelt advice for you that you won't hear anywhere else.

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

7 Truths About Strength Training

Getting strong goes beyond lifting heavy. Here's what experienced lifters know that keeps them going long after most have quit.

Core Training That Isn't Stupid

Drop the planks and crunches. There's a better way. Here's how to really train your core to build overall strength and athleticism.

The Strong Bodybuilder Program

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

9 Exercises for a Complete Back

Always doing the same two back exercises? That doesn't cut it. For more size and strength, try these variations.