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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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Hypertrophy-Specific Training

An Overview and Sample Program

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

Tip: How Much Protein Can You Absorb?

Despite the prevailing myth, you can and should eat more than 30 grams of protein per sitting. But exactly how much? Info here.

Deadlifts: Which Type is Best For You?

Everyone has a favorite deadlift - the one they're strongest at. Here's how to figure out which one you should be doing.

Pull-Ups Vs. Chin-Ups

We look to science to find out which exercise reins supreme for lats, traps, and biceps. Bonus: Two cool tricks to get better results with both.

Ladies, 6 Reasons NOT To Compete

Bodybuilding stages are booming with herds of women. Are you planning to be one of them? Before you go any further, read this.

The Truth About Ass-to-Grass Squats

Some people say the only correct way to squat is ATG. And some people are a little smarter than that. Here's the truth.

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.

50 Hits of Nicotine

Is nicotine the physique athlete's best friend? Or just a bad habit waiting to happen?

7 No-Barbell Strength Tests You Need To Pass

A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests?

How To Build Meaty Hamstrings

Are your hammies on the puny side even though you train them? Here's how to build them with science and sweat.

11 Damn Good Deadlift Tips

Master the deadlift. Here's the best advice from several top coaches and experts.

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.

Tip: You're Missing This Protein

Achy joints, digestive problems, difficulties losing fat, and even lousy hair might all be caused by a deficiency of this protein.

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.

The 3 Essential Workout Methods for Muscle

There are three training mechanisms that contribute to building muscle. You need to use all of them to grow. Here's how.

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.

Armor Building

Training is what toughens you up for what's to come. Here's how to build your armor before you need it.

A 6-Week Squat, Bench, or Deadlift Program

A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

The New Rules of Over-40 Lifting

Everything most young coaches tell you about over-40 training is wrong. Here's why and what to do instead.

Can YOU Pass the New Army Fitness Test?

All soldiers have to pass the new combat fitness test. Could you? Here's how to prepare yourself.

Tip: The First Supplements to Buy

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

Tip: Smashing an Overhead Press Plateau

Here's what to do when the barbell just refuses to go up.

Tip: Build Explosive Power With This Piece of Crap

This much-maligned piece of gym equipment can do something no other machine can do. Check this out.