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Science reveals some surprising tips on how to train the deltoids and create "3D" shoulders. Check them out.

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The Case Against Trap Training

Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.

How to Build Big Legs With Bad Knees

Got angry knees? Here are the five best exercises to allow your legs to keep growing while keeping your knees happy.

You're Fat. Asians Aren't. Here's Why.

The myths stop here. Here's what you can and can't learn from Asian cultures about health and longevity. You may be surprised.

4 Genetic Factors That Determine Your Success

You're a big dude with a barrel chest. Then why can that little guy who looks like a cast member of the Wizard of Oz remake outbench you?

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.

Real Men Do Sissy Squats

This forgotten squat exercise is still one of the best ways to build quads.

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.

4 Things You Don't Know About TRT

Testosterone replacement therapy is getting more common, but there's still a lot of ignorance out there. Let's smash it.

The 10 Best Ways to Build Your Back

Most people get back training all wrong. We asked our experts to give us their best training tips and tricks. Are you missing any of these moves?

American Sniper Workout

For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

The Lifter's Guide to Sprinting

Sprinting leans you out while building you up. Here's your expert guide to working sprints into your training plan.

The Complete Guide to Biceps Training

Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.

The Best Damn Posterior Chain Exercises

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

The Answer for Massive Calves

To build a set of standout calves, you need to think outside the box. Here’s how.

Kroc Rows 101

A step by step guide to performing the most bad-ass upper back exercise in existence.

Deconstructing the Dumbbell Row

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

Volume Training for Size & Strength

If your gains have stalled, it's probably because you're missing one thing in your workouts: volume. Here's how to intelligently add it.

The Craziest Training Method

This method of training, called HBT, looks nuts. But it works! Even top powerlifters and NFL athletes are using it. Check it out.

What You Don't Know About Your Thyroid

Everything you ever wanted to know about the thyroid, from testing to drugs to the foods you need to eat for optimal function.

Do-It-Yourself Myofascial Release

Burn your foam roller and give the tennis ball to the dog. You're going to learn how to fix sticky muscles and bust up adhesions using nothing but your hands.

High-Pull for the Power Look

This single exercise will make you look more powerful and scary-looking in just a short amount of time. Here’s how to do it.

Are Heavy Kettlebell Swings Better Than Deadlifts?

Heavy kettlebell swings could be the best damn posterior chain exercise you're not doing, possibly even better than deadlifts! Here's why.

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

Building a Big, Freaky Back

Hardcore advice on building a strong back that stands out in a crowd.