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

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Tip: Avoid NSAIDS and Icing Sore Muscles

When you ice or use pain killers after a tough workout, you're actually putting the brakes on muscle growth. 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: Stop Dieting If You're Skinny-Fat

Yes, choose better foods, but focus on muscle gain. Use a specialized supplement to selectively increase insulin sensitivity. Here's how.

Tip: Do Hip Thrusts for Better Glutes

Learn this and make it a staple. Here's how it's done.

Tip: Build Your Lats With These Two Techniques

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

Tip: Use These 3 Lifting Techniques to Burn Fat

Do finisher sets to torch more calories and reveal your muscle. Here's how.

Tip: Lose Fat. Keep Muscle. Know How Much To Eat.

Get your body fat where you want it with easy math. Here's how.

Tip: Do Stage Reps to Improve Your Pull-Ups

Suck at pull-ups? Avoid machines and use this training technique instead. Check it out.

Tip: Do The One-Kettlebell Workout

Ramp up your conditioning with only one kettlebell and your bodyweight. Here's the workout.

Lift Like a Monster, Look Like a Hero

Get stronger, build muscle, and increase performance, all with one challenging program. Check it out.

Tip: Train the Deep Ab Muscles with this Exercise

The stir-the-pot exercise will strengthen your core like nothing else. Here's how to do it.

Tip: Test Yourself with the Renegade Row

This test will teach you a lot about your strength and athleticism. Here's how to do it.

Tip: Don't Use Soreness to Judge Workout Effectiveness

You can get sore and not make progress. And you can make progress and not get sore. Here are the facts.

Tip: Do the Muscle-Snatch for Strength & Power

It's the easiest Olympic-style lift to learn and it'll turn you into a badass. Here's how to do it.

Tip: Shut Up About Your Goals

Studies show that telling others about your goals makes you less likely to achieve them. Here's why, plus a better method.

Tip: To Lose Fat and Keep Muscle, Time Carbs Like This

How to manipulate insulin production to get shredded while still fueling and recovering from tough workouts.

Tip: Take the Texas Push-Up Challenge

Think you're good at push-ups? Here's your chance to find out.

Tip: Do This 2 Minute Drill Before Every Workout

Awaken the nervous system before training to recruit more muscle fibers. Here's how.

Tip: Start Every Workout With Pull-Ups

Use these two workouts to build your biceps and overall awesomeness. Check 'em out.

Online Trainers: How to Spot the Good Ones

Very few people have the experience to properly coach someone online. Here's how to separate the good ones from the rip-off artists.

Tip: For Delt Gains, Increase Time Under Tension

Constant time under tension mimics occlusion training and stimulates growth. Try this workout.

Tip: Do this Exercise to Build Biceps and Abs

This variation of the cable curl strengthens the core and biceps at the same time. Here's how to do it.

5 Mistakes That Wreck Body Composition

Don't make these stupid (but common) mistakes when you're dieting for fat loss or trying to build as much muscle as possible.

Tip: Use These 4 Strategies for Better Sleep

Stress and anxiety keep you from getting restorative sleep. That kills gains. Here's how to squash stress and sleep deeply.