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This challenging back builder combines compression and decompression exercises for max results. Here's how to do it.

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Tip: Use the Jettison Technique for Dips

Increase time under tension and build your chest with this excruciatingly awesome drop-set technique.

Tip: Send Carbs To Muscle

How to drive nutrients preferentially into muscle cells instead of storing them as body fat.

Tip: Increase the Quality of Your Sleep

How to sleep more, sleep better, fight cortisol, and boost natural GH.

Tip: Do This Set-Rep Scheme for Size

There are many set-rep protocols for hypertrophy, but this one has stood the test of time. Check it out.

Tip: Use These Leg Press Techniques

The leg press can be a muscle-building staple if you know how to do it right. Check out these tips and variations.

Tip: Stop Making That Face

Psyching yourself up to lift can wreck your CNS and increase cortisol. Here's why.

Tip: Build Muscle With "Death By" Sets

Got two minutes, a high pain tolerance, and the desire to build muscle? Then this training method is for you.

Tip: Do Crunches, But Follow This Rule

Many experts consider the crunch unsafe, but it can still be a good ab exercise if you follow a simple rule. Check it out.

Tip: Do Suspended Flyes for Bigger Pecs

Ditch the barbell for a while and build your chest using the perfect mechanical position. Check it out.

Tip: Increase Your Training Intensity Two Ways

Put on your gym-face. Add these two intensity-extending techniques into your program.

Tip: Bench Heavier With Full-Body Tension

Use a unique variation of the plank to bench press more weight safely. Here's how.

Tip: Do Sweeping Deadlifts for Overall Strength

This tough deadlift variation will make you better at pull-ups, Olympic lifts and more. Check it out.

Tip: Do This Killer Exercise for Lats and Abs

Hit your arms and lats while building your abs. Here's how.

Tip: Do Drop Sets for Size Gains

This classic training technique can build muscle on anyone. Even you. Here's how to do it.

Tip: Do the Constant Tension Alternate Curl

Add this to your biceps training to trigger new muscle growth. Here's how to do it.

Tip: Do the Lap Barbell Curl

We bet you've never tried this explosive biceps exercise. Check it out.

Tip: Do Front-Squat 21's

Build your legs and your work ethic with this grueling combo. Here's how.

Tip: Eat More White Potatoes

Think potatoes are "bad" carbs because of some study you heard about? Turns out the studies were bad, not the spuds. Here's the truth.

Tip: Do Broad Jumps Before Lifting

Do these before weight training and you'll recruit more muscle during your workout. Here's how.

Tip: Master the Super-Slow Chin-Up

Build your biceps, forearms, and grip strength with this challenging one-rep chin-up. Here's how.

Tip: Don't Fight Insomnia. Get Up.

There's a reason you wake up in the middle of the night. Don't fight it. Here's why.

Tip: Don't Try to Hit the Triceps With Dips

Changing your form on dips to train the triceps will wreck your joints. Here's a better method that works great.

Tip: Build Your Lats With These Two Techniques

Use these strategies to make gains and perfect your pull-ups. Here's how.

The 5 Minute Workout Booster

Five minutes is all it takes to make more gains, build more strength, and hit goals faster. Just add a simple pre-workout primer to your training. Here's how.