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You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises. Can you?

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One Exercise for Total Shoulder Health

No shoulder gains? Are they always hurting? Do this exercise once per day.

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Tip: A New Way to Hammer Curl

Build the forgotten muscle in your upper arms and bring up those puny forearms too with this exercise.

The Very Best Way to Build Your Chest

We asked both the pros and the PhDs for their top pec training methods. Their answers may just surprise you.

Tip: Ladder the Deadlift

New to deadlifting or just getting back into it? Here's the smart way to prepare your body in just four workouts

Tip: Eat Sauerkraut, Even If You Hate It

It's one of the best foods you're probably not eating but definitely should be. Here's why and how much you need to gag down.

Tip: Do the Fat Man Pull-Up

Don't worry, you don't have to be a fat man, or even a man, to benefit from this exercise. Here are two ways to ramp it up.

Tip: Test Your Athleticism in 2 Minutes

Let's see how fit you really are. Take this quick test. And try not to puke.

Tip: Train With Arnold's Golden Six

This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it out.

Tip: Auto-Regulate Your Rest Periods

A new study on rest between sets may change the way you train, especially if your goal is hypertrophy. Check this out.

Deconstructing the Deadlift

There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling.

Tip: Hone Your Technique With Wall Squats

Improve your squat and deadlift with this simple drill you can do at home. Here's how.

7 Tips for Long-Legged Lifters

Tall people generally have to work harder and longer to develop legs. Here's how to speed up the process.

Tip: For Big Legs, Increase TUT and Volume

Heavy, low-rep sets are great, but you also need higher reps and time under tension for leg growth. Check out these training ideas.

What You Don't Know About Training Delts

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

Build Your Chest Without Bench Presses

Everyone wants a muscular chest. So why are they doing heavy barbell bench presses? There's a better way.

Tip: Ditch the Decline Sit-Up

The injury potential outweighs the benefits, plus there's a much better exercise for abs. Check it out.

Tip: Do High-Rep Plate Raises for Traps

This is really going to burn, but you'll love the results. Here's how to do it.

Push-Pull Training: The Next Generation

The push-pull training split has been building slabs of muscle for generations. But can it be improved? You bet. Here's how.

Tip: Beat Stress with Rhodiola Rosea

Stress can rob you of your gains. Enhance your body's ability to adapt naturally. Here's how.

The 14 Toughest Ways to Plank

Ordinary planks don't do much, but these 14 tough variations will blast the abs, bullet-proof your back, and fix your posture. Check 'em out.

Build a Brick House Backside with RDLs

Romanian deadlifts (RDLs) work your entire posterior chain. But which version is best for you? How many sets and reps? Find out here.

Tip: Do Harder, Fewer Reps for Great Abs

Recruit more muscle by tensing hard before every rep of an ab exercise.

The Cure for Fat Guts & Flat Butts

It's not just about looking sexy. Bellies that stick out and glutes that don't are signs of other problems. Here's how to fix them.

Advanced Training: Max-Growth Cluster Sets

Cluster sets will get you jacked, but they neglect two important growth pathways. Maximum Growth Clusters hit all three. Here's how to do them.