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Check out this single-leg movement that provides all the benefits of unilateral work while still allowing you to go heavy.

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How to Increase Cell Volume for Fast Muscle Growth

Learn how to increase cell volume and you'll turn on protein synthesis and suppress protein breakdown.

Embrace the Suck

If you never find yourself in the suck, then you aren't trying hard enough to accomplish anything. Every worthwhile goal is found on the other side of the suck. And there's only one way to reach it: get mad, dig deep, and fight.

Pick It Up and Bleed

The barbell has things to teach you. Painful, but very rewarding things.

Exercise Modifications For New Growth

Simple yet effective ways to turn tired old exercises into plateau busting, muscle building dynamos.

6 Exercises For Stress-Free Gains

You need more volume to get big, but too much volume can mess you up. Here are 6 great movements that won't trash your CNS.

7 Hard Truths About Lifting

Here are seven training tenets that have worked for over 30 years. Have you adopted them all?

10 Challenging New Ways to Chin-up and Row

Masochistic new variations of the chin-up and row to smash your plateaus and build a brick-wall back.

Best Grips for Faster Gains

Don't just grip it and rip it. The right hand position can help you build muscle and strength. Here’s what you need to know.

7 Movements For Mass

To build strength and mass, you need a steady diet of variations of these basic, heavy exercises.

6 Truths About Squats

Should you squat butt to calves? High bar or low bar? What about elevating the heels? Foot placement? Tempo? It's all here in this article.

6 Ways to be Like an Iron Yoda

Make long-term progress in the gym while maintaining long-term sanity. Here’s how.

The Best in Training

Jim Wendler lists the best in conditioning, getting stronger, assistance work, home gyms, and strength training books, along with torpedoing the “best” myths.

The 11 Body Part Split

There are plenty of splits that train all 11 body parts, but do you know the pros and cons of each?

Awaken the Glute Monster!

From sports performance to looking good in a pair of jeans, the glutes are important. Here’s how to wake them up and get them working for you.

Your Diet Isn't Building Any Muscle

Your uber-healthy or trendy diet couldn't pack pounds on a Pomeranian. Here's why.

Iron Evolution: Reflections – Part 1

The next phase in Dave's iron evolution is helping others, and he's starting with you.

Cool Rowing Movements

Heavy and hard rows should be a mainstay in your program, but why limit yourself to just barbells and dumbbells?

The Return of Aerobic Work

Steady state aerobic exercise makes you slow, fat, and weak. Or is that belief just holding you back? Check out this info.

A Letter to My Younger Self

What Jim Wendler would say to his teenaged self about training, conditioning, and life could be exactly what you need to hear right now.

The Contreras Files: Volume III

Curls with kettlebells, how to cluster-train with deadlifts, the truth behind upper and lower abs, new research on how muscle works, and much more.

How to Modulate Intensity

The smart lifter’s guide to intensity, from neural efficiency to myofibrilar hypertrophy.

Get That Squat Up!

Leg presses and extensions will build the legs, but if you want to be a masterful squatter you need to get under the bar. Follow this plan.

Time to Up Your Pull-Ups

You need to be able to do multiple pull-ups with your own body weight. Not there yet? This should help.

Up Your Work Capacity

How to build a bigger gas tank to power through your most demanding training.