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Everything you ever wanted to know about the bench press. If you don't come away from this with at least a dozen ways to beef up your bench, you didn't read carefully enough.

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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.

The Metabolic Swing

One simple exercise can help you build more power and athleticism than any other. Oh, and it'll get you ripped too. Here’s how to do it.

The Return of German Volume Training

GVT works, if you can handle it. Here are the pros and cons.

3 Total Body Programs for Big Arms

Three of our experts explain little-known secrets of arm training, along with presenting some serious total-body programs to build ‘em up. Check it out.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

The Truth About Leg Extensions

The popular leg exercise goes under the microscope!

Bulk Up, Cut Up: Quads and Tri's

Thib, you have some impressive quads! Any secret leg training strategies you'd like to share with us?

Old-School Muscle

Here's how Jones Trained Viator for the 1971 Mr. America

Game Plan

How Often Should I Work Out?

Tip: The 30-Second Rep for Shoulder & Arms

Want to build your upper body? Move heavy dumbbells slowly. Try this complex.

Reboot Yourself to Make More Progress

These training and diet strategies will serve as a personal reboot and have you in a whole different place, physique-wise, one year from now.

Tip: 4 Hip Adduction Exercises You Need

Prevent injuries and build complete lower-body strength with these moves.

The Isolation Exercise Checklist

Just doing the big basic exercises leaves lots of gaps in your development. Here's how to target those muscles that the basics don't touch.

Spot Reduction is Real

You’ve heard wrong. You CAN target fatty areas of the body. Here’s how.

Tip: Myo Reps for Strength and Size

Choosing good exercises but still not seeing gains? You may need a challenging new way of doing your sets and reps. Try this.

4 Exercises for Real Posture Improvement

Most postural correction movements are missing the big picture. Here's what will really fix your posture fast.

The Best Dumbbell Exercise You're Not Doing

Here are the best ways use to dumbbells for muscle growth, strength, and looking good naked.

Tip: Are Overhead Squats Right For You?

Good movement, but not for most people. And it's the worst squat for leg growth. Here's why.

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

Tip: Cutting Phase 101

Use these quick guidelines for protein, carb, and fat intake the next time you're trying to get down to 10% body fat or less.

Tip: Increase Growth Hormone by 1700%

All you have to do is perform your reps in a specific way. Here's exactly how.

Why CrossFit Girls Are Stronger Than You

Many CrossFit women can do 200-pound clean & jerks and they have six-packs without dieting. Sound like you? Probably not. Here's why.

Tip: Train Legs. Then Train This Body Part

Pairing this body part with leg training will make it grow bigger and stronger in a short amount of time.

The Simple Plan for Ultimate Back Size

Back training advice has become sissified and overcomplicated. Here's how to really build your back.