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It's time to shake up your workout, stimulate new muscle gains, and lose some fat. Try this training template.

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The Fake Butt Phenomenon

From fitness celebrities to reality stars, augmented asses are everywhere. Here's how they do it and how to spot the pretenders.

Tip: The Forgotten Way to Build Legs

It used to be the rule for building big quads, but today most people haven't heard of it. Let's change that.

5 Bodybuilding Lies You Probably Believe

Have you fallen for one of these myths? The surprising truth about free weights, leg training, chest exercises and more.

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.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

Ab Training Made Simple

You only need two or three exercises to build your abs. The trick is to choose the right exercises and breathe correctly while doing them. Here's how.

  • Abs
  • The 185 Rep Squat Workout

    Climb out of that training rut and challenge your muscles and mental fortitude with these old-school squat workouts.

    Interval Training on the Rowing Ergometer

    The rowing machine may be the best conditioning tool out there for strength athletes. Here's how to use it.

    Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

    Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.

    7 No-Barbell Strength Tests You Need To Pass

    A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests?

    The Absolute Worst Fitness Trend

    Our experts set fire to the dumbest, most annoying training and diet trends. Are you blindly following any of them?

    Tip: Use the 40 Reps Method for Growth

    Stop thinking in sets. Instead, think about load and total reps. You'll get better results. Here's how.

    The 5 Dumbest Muscle Myths

    Lifters who still believe these myths are missing out on gains. Which lies need to die? Find out here.

    Kettlebells Put to the Test

    What happens when a barbell guy devotes himself to kettlebells for eight weeks? More than he expected.

    Tip: Eat This to Punk Your Immune System

    It helps your body fights viruses, the flu, or any other pathogen silly enough to come your way. Oh, and it also boosts endurance.

    Boost Testosterone, Control Estrogen – Naturally

    This healthy plant extract raises testosterone and lowers estrogen, along with making muscle fibers grow thicker. Here's how.

    The 7 Gym Rules Never to Break

    A lot of gyms are filled with annoying jackasses. Here's a little checklist to make sure you're not one of them.

    Tip: The Bodyweight Lunge Challenge

    Fire up those quads, hamstrings, and glutes with this workout challenge you can do anywhere.

    The Ultimate Program for Body Comp Improvement

    Tired of looking pretty much the same year after year? If you're ready to make radical changes in your body composition, start here.

    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.

    The 7 Best Workouts for Fat Loss

    Any fool can lose fat, but getting shredded while keeping or even building muscle takes know-how. Here's how to do it.

    100 Rep Challenge

    Most lifters need to push themselves more but just don't know how. They need guidance. They need a challenge. They need this article.

    Strong Traps, Healthy Shoulders

    Everyone does shrugs for traps, but that's the worst exercise choice for some people. Here's how to train traps and keep your shoulders healthy.

    Beyond the Farmer's Walk

    If you're not doing these loaded carry exercises, then you're missing out on muscle growth, strength gains, and much more. Check out these 6 variations.