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You can choose the best exercises, but if these four variables are screwed up you'll be leaving gains on the table. Here's everything you need to know.

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6 Biceps Exercises You Should Be Doing

Many lifters are making a big mistake when training biceps. They're "missing" parts of the muscle! Are you? If so, these exercises will get you growing again.

Tip: Do Straight Bar Dips

Regular dips not challenging enough for you? Try these. Here's how to do them.

Tip: Re-Think Your Recovery Days

For faster gains, do a little non-eccentric exercise on your off days. Here's how.

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.

Bench Press Grip: The Magic Number

Use this simple math formula to find your perfect bench press grip, prevent injuries, and lift a lot more weight.

3 Complexes for Rapid Female Fat Loss

Burn fat, improve strength, increase conditioning, and build beautiful muscle in only a few hard minutes a day.

How to Build Bulletproof Shoulders

Build indestructable shoulders with landmine presses, unique overhead carry variations, and much more.

3 Ways to Target the Quads

To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

Eat to Get Big Without Getting Fat

Use this lean mass calculator and diet plan to build muscle without having to pull the fat pants out of the closet.

Farmer's Walks for Fat Loss

Coach Nick T. shows how this classic strongman exercise can turn your boring workout into a metabolism-stoking, fat-incinerating machine.

The Five Principles of Radical Fat Loss

Need to lose fat and lose it quickly? This is your guide. Check it out.

Tip: Save Your Knees Before You Squat

Got knee problems? Do these three things to prevent the pain.

6 Best Exercises for Strength

You probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler!

Tip: Do the French Press for Triceps

It's a classic exercise, but most people are doing it wrong. Here's how to do it right.

Squat Mechanics: A Deep Analysis

It's time to finally fix your squat. Here's an in-depth look at squat mechanics from the author of Starting Strength.

You're Fat. Asians Aren't. Here's Why.

The myths stop here. Here's what you can and can't learn from Asian cultures about health and longevity. You may be surprised.

The 3 Worst Types of Conditioning

These popular conditioning exercises can damage tendons, ligaments, and joints. Here are the worst offenders, plus some safer alternatives.

The Hormone Cycle and Female Lifters

If women understand their hormone cycles, they can plan their workouts to get stronger and lose more fat. Here's how.

Strengthen Your Strict Pull-Up

Want a better body? You need to get good at strict pull-ups. And that means no kipping.

Primer 4: Big, Bad, Basic Workouts

If your size and strength gains have stalled out, it's because you made things too complex. It's time to get back to basics and get strong... using only 4 reps.

How to Increase Your Pull-Up Power

High-rep pull-ups are cool, but you'll stagnate and bang yourself up if you keep chasing volume. Instead concentrate on adding weight.

The Strict Curl for Max Weight

You need to set PRs in the strict curl. Here's a program that'll have you curling train axles in no time.

The Magic of Cluster Sets

A fresh look at a very old way to get big and strong. If you feel like you leave the gym not having worked hard enough, this method is for you.

6 Coaches Weigh in on Pull-Ups

You know you should be doing pull-ups. But what's the best way to attack them? Six of our coaches tell you what works for them.