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Eating less and exercising more isn't going to get rid of stubborn pockets of fat. Here's the smart way to blast those love handles and saddlebags.

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19 Squat & Deadlift Variations

Find the most effective variations of the squat and the deadlift to fit your body and your goals.

5/3/1 Rest Pause: A 6-Week Challenge

What happens when you combine a brutally hard hypertrophy system with one of the most successful strength templates ever invented? Check it out and see.

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?

Barbell Rows for Batwings

The author looks at some of the finer points of the greatest barbell back builder of all time, along with providing some variations.

Muscle Specific Hypertrophy: Biceps, Back, and Lower Body

Don't read this unless you want to get bummed out about how you've been training the wrong grips, rep ranges, and exercises for your biceps, your back, and your entire lower body.

Dumbbell Floor Presses for Strength, Size, and Health

Master this exercise and you’ll build some new muscle and maybe even fix your nagging shoulder pain.

Ten Killer Splits

Progress stalled? Then you might need a new training split. Here are ten effective ways to organize your training week.

Mass Made Simple

A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!

The Gable Method

Sometimes I think that I've been coaching and training so long that I just take for granted this thing called "experience". As an athlete, I always felt that w? wasted up to an hour of practice doing this thing called a "warm-up".

The Dave Tate Project - Part 1

When Dave Tate needed nutrition help, he turned to Dr. John Berardi. Here’s what he learned.

Tip: Is White Rice the Same as Table Sugar?

Harvard Medical School thinks you're nuts for eating white rice. Are they right? Here's the real story.

Tip: The Best Substitution for Dips

Can't do dips? Train your chest and triceps with this bodyweight move instead.

Breast Implants For Girls Who Lift

Everything a weight-lifting woman ever wanted to know about breast implants but was afraid to ask.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

How to Eliminate Love Handles & Muffin Tops

A fat waist is symptomatic of insulin insensitivity. You need to attack it with a combo of specific eating strategies, diet, exercise, and supplements. Here's how.

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.

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

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.

Fake Strength: Stop Arching the Bench Press

Re-think the big arch for bench pressing. It doesn't create any real strength, and admit it: it's cheating. Here’s why.

Kroc Rows 101

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

An EZ Guide to Sprinting

Sprinting - for awesome quads AND a lean body - is one of those activities we can all do, but few of us do it right.

Build Muscle Anywhere, Anytime

Yes, you can build size with bodyweight exercises. But these aren't your typical beginner moves. Check 'em out!

The Best Lift for Every Body Part

Can't spend a ton of time in the gym? Build a physique that looks like you do. Make these exercises a priority.

Tip: Does Music Really Help You Train Harder?

We all think it does, but what does science say? And does the type of training you're doing change things? Info here.