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

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The Best Dumbbell Exercise You're Not Doing

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

The Best Cable Exercises You're Not Doing

For strength and size gains, you need some cable work. Here are eleven cable exercises you've probably never even tried.

Tip: Pop Your Sacrum to Squat Better

Your glutes won't fire properly if your sacrum is out of alignment. Try this and save a trip to the chiropractor.

Oil Bags: Rise of the Idiots

You've seen their ridiculous photos. Now it's time you heard the truth about how and why they do it.

Back Squats Vs. Box Squats

The box squat doesn't get all that much respect, but in this match-up, it's the Rocky Balboa of the squat world.

12 Steps to Kick Ass Hamstrings

Twelve ways to bring up your hamstrings to help you dominate the big lifts.

Tip: You Need the Bow and Arrow Drill

Keep your shoulders healthy and strong. Here's how.

Tip: Protein Poppers with a Kick

Need some energy? Need a hit of protein too? These easy-to-make mocha balls have you covered.

Tip: The Smoothie That Could Save Your Life

Having a stroke or heart attack really interferes with making gains. Consume two cups of this food every day to prevent that.

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

Tip: The Supplement Cure for Binge Eating

Is that just a cheat meal or do you have an eating disorder? Find out here and learn which supplement can help.

Merry Christmas, Bob

Time to spread some holiday cheer. Or, in this case, a little hardcore motivation.

Leg Day in the Smith Machine

If you think the Smith machine isn't functional and doesn't build muscle, you're in for a surprise. Your legs are probably tiny too.

Tip: Shark Habits and Pirate Maps

Use these two tools to increase discipline, boost mental toughness, and get more done.

The 6 Stages of Transformation

How does a person go from couch potato to shredded beast? In 6 behavioral stages. What stage are you in? Will you make it to the final stage?

Top 10 Ways to Build Mental Toughness

We asked our coaches and experts for their best mental toughness tips. Pick the one that speaks to you and get to work.

Tip: How to Develop an Adonis Belt

Here's how to build the sexiest muscle there is.

Tip: Try Hollow-Body Holds

Increase core stability with this gymnast staple. Here's how to do it.

4 Myths About Female Glute Training

There's a right way and a wrong way to build your butt. Here's how to develop the perfect glute-ham tie-in.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

Bench Press More in 4 Weeks

To bench more weight, bench more often, practice pauses, train the bottom part of the press, and have a smart plan.

Front Squat vs. Goblet Squat

Two anteriorly loaded squat variations, both with benefits and drawbacks. So which is best for you?

The Glute-Ham Raise from A to Z

Did your lame gym finally get a GHR? Good! Here’s how to use it.

The Best Damn Push-Ups Article, Period!

Think you know all there is to know about push-ups? Ha! We thought so too...until we read this.