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Sticky, painful shoulders don't grow or get stronger. Here's why yours hurt and four new ways to get them feeling strong.

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The 5 Best One-Arm Exercises

Adding a few unilateral exercises to your program will help you build more muscle and strength, and keep you injury-free. Here are five to try.

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.

Tip: Train Biceps Every Damn Day for Fast Growth

Sounds crazy, but it works if you use this smart training strategy. Check it out.

The Core Training Reality Check

Let's bust three ab training myths, test for real abdominal strength, and learn the best way to build a strong, athletic core.

  • Abs
  • The Truth About Barefoot Training

    The barefoot-training trend started strong, but ended with armies of people with gimpy feet. They were on the right track, though. Here's what they did wrong.

    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.

    How Natural Is Natural Bodybuilding?

    Our undercover pro exposes the truth about drug-free bodybuilding contests. Yes, it's as bad as you think.

    5 Insane Biceps and Triceps Workouts

    Do one of these extremely high-volume finishers every fourth day and you won't need to do any additional biceps or triceps training. Get the workouts here.

    The Belt and the Deadlift

    Chances are you're using the wrong belt when you deadlift. Worse yet, you may not even know why or how to use it.

    Mind-Muscle Connection: Fact or BS?

    Can you really activate muscles with your mind? According to the author's research study, a lot more than you realize.

    Maximal Fat Loss, Minimal Equipment

    Combine minimal equipment and tons of groundwork for brutally effective fat-loss exercise combinations. Here’s how.

    The Best Set and Rep Scheme for Your Goal

    What's the best set and rep scheme to get big? What about to get strong? How about to get faster? Here's your answer.

    Kettlebells for Size and Strength

    Double kettlebell training for front squat, military press, and clean and snatch.

    3 Steps to Getting Your Girl to Train

    There's nothing sexier than a fit, confident, strong woman. Here's how to turn your cardio queen into a T Vixen.

    Turbocharging Digestion

    Fixing stomach problems, plus a new look at an old super food that everyone should be eating.

    Man Up and Military Press

    Put the damn bar over your head. Easy enough, but not many people actually do it today. Here’s why they need to be doing it.

    The Simple Diet

    Getting lean is simple, just not easy. Here are some uncomplicated rules to follow about food, cheat meals, and more.

    The One Arm Push-Up

    The easy-peasy push-up gets a heck of a lot more challenging once you remove a hand from the equation. Here are some tips on mastering this old-school feat of strength.

    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.

    7 Surprising Tips for Bigger Arms

    Arms stop growing years ago? Time to apply one of these tips!

    Perfect Body Fat Percentage

    What's the optimal amount of body fat to carry around when you're trying to build muscle? How lean can you stay and still be able to pack on muscle? The answers here.

    One Hundred Gram Carb Cure

    Ridiculously simple. Powerfully effective. Get shredded using this one simple guideline. Here’s how.

    Progressions for Hypertrophy and Fat Loss

    A program is only as good as its progressions. Why? Because once you adapt to the challenges, they stop working. Here's what to do to continue losing fat and building muscle.

    The Lumberjack Squat

    The "lumberjack squat" isn't what people in the logging industry head off to do behind a large poplar tree after having a hearty breakfast of bran flakes. Instead, it's a helluva' cool squatting movement that doesn't compress the spine.