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After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

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Isometrics for Mass!

A new way to use isometric training for size and strength.

5 Foods For Better Erections & A Healthy Prostate

Foods that love your prostate are also foods that shore up your erections. Here's how to get healthy and shored-up at the same time.

Tip: The First Supplements to Buy

Gap supplements are essential. Here's why you need them.

Everyone Should Use Creatine

Everyone should take creatine, even if their goal isn't to build mountains of muscle. Here's why and how to use it.

4 Exercises for Real Posture Improvement

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

Tip: The Perfect Multi-Purpose Breakfast

A one-bowl breakfast that contains a huge portion of the protein, nutrients, essential fats, and even supplements you'll need for the day.

The Exact Reps That Make You Grow

Most of the reps you do are garbage reps. They add volume but they don't grow anything. Here's a new approach to making every rep count.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

The Best Way to Build Your Butt

What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

The Simple Plan for Ultimate Back Size

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

6 Muscle-Building Myths: Debunked!

You can't possibly still believe this stuff... oh wait, you do. Here's the truth about muscle gains and fat loss. Understand the science to upgrade your physique.

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

Tip: Do Spoto Presses to Boost Your Bench Press

Do you get stuck at the bottom in your bench press PR attempts? This exercise will help. Check it out.

Tip: Replace the Leg Extension

There's a better exercise to target your quads. Check it out.

How to Stay Strong When Dieting

Do you lose muscle and get weak when you're trying to get lean? It doesn't have to be that way. Follow these smart guidelines

4 Anabolic Metcon Workouts

Some lifters avoid conditioning work because they're afraid of losing muscle... and their athleticism and waistlines suffer. Here's the fix.

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

How Many Reps Should I Do?

When getting set to do an exercise, there are only two real decisions you need to make, “How Many Reps Should I Do?” and “How Close to Failure Should I Go?” Here’s your guide.

Advanced 21s for Hypertrophy

A classic biceps-building technique popularized by Arnold gets a 21st century reboot that you can apply to the whole body.

Build Muscle With Heavy Singles

Heavy singles build strength, but they can also build freakish size if you know how to combine 3 different growth factors.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

11 Training Tips for the Skinny Fat Ectomorph

Skinny fat: it's the perfect storm of piss-poor male physical characteristics. Here's what to do if you were dealt this bum hand.

Hip Belt Squats

Blast your quads and spare your lower back with this old school strength-training staple. Here’s how.

The Truth About Bodybuilding Genetics

Genetics do matter. But how much?