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Build an athletic butt and strong hamstrings with these clever exercise variations.

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Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Tip: The Ultimate Morning Routine for Lifters

Want to move better and feel better all damn day... for the rest of your life? Do this short, simple routine every morning.

Tip: How NOT to Train When Dieting

The way you instinctively want to train when on a cutting plan might be doing more harm than good. Here's why.

Tip: The Most Misused Machine in the Gym

It's supposed to train your glutes and hamstrings, but most people just wreck their low backs. Here's how to use the GHD correctly.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

Tip: Grow Your Quads by 12 Percent in 2 Weeks

A new study shows how you can use ordinary elastic knee wraps to build your legs like never before.

Tip: Loaded Carries, Crowded Gyms

Torch your whole body with this space-saving farmer's walk.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

A Tried and True Bodybuilding Program Template

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

Tip: Strong Glutes, Healthy Back

You already do the hip thrust for glutes. Now try it like this to spare your back and really build your backside.

Tip: The Leg Exercise No One Does Right

Nobody coaches this lower-body movement correctly. Here's where they get it wrong, plus a better exercise.

Keep Kicking Ass After 40

Everything you need to know about training, diet, and supplements to help you keep kicking butt after age 40.

10 Reasons Bodybuilders Are Bigger Than Powerlifters

They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

The Best Damn Workout Plan for Natural Lifters, Part 2

Not using drugs? Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route.

The Best Damn Strength Plan For Natural Lifters

If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.

Master the Ridiculously Strict Pull-Up

Most people who say they can do 10 or more pull-ups are only doing a few REAL pull-ups. The rest are cheated. Get strict to get strong. Here's how.

4 Strength Tests You Have to Pass

Are you strong on the big barbell lifts? Great! Now take these strength-stability tests to see if you're about to get hurt.

4 Pull-Ups You've Never Even Seen

Using a band for assisted pull-ups? Stop. It doesn't work well. Here are four better choices even advanced lifters will love.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

Tip: A 5-Minute Quad Workout That Might Kill You

Do your legs need a wake-up call? Yes, yes they do. Here's the shortest, most growth-inducing workout you'll ever do.

Tip: Stop Perving on Women at the Gym

Really, it's embarrassing. But there is a less creepy way of striking up a conversation.

Tip: The Best Lunge for Hard Glutes and Pain-Free Knees

Not only will this lunge variation work better on your saggy ass, it's also safer on the knees. Here's exactly how to do it.