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These movements will make your spine and shoulders feel better and move better when doing big lifts. Check 'em out.

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Tip: Put Your Gut Health First

You are what you eat, right? Not really. Here's what you need to know.

Tip: Drink This Milk-Yogurt Hybrid

Here are four reasons to add this nutritional powerhouse to your diet.Why super-strict diets backfire and how to prevent that from happening with buffer foods.

Tip: For Big Lats, Add Intense Stretches

Here are 4 painful stretches that, when added to your back workout, can help you trigger new muscle growth. Don't wimp out.

Tip: The Best Way to Set Gym Goals

What are your goals? Take 3 minutes and outline them like this. You'll be twice as likely to reach them.

Tip: Lift Longer, Run Longer With This Compound

This legal substance burns fat and builds muscle. And now new research shows it increases muscle endurance, too. Check it out.

Tip: Stop Warming Up Like a Scrawny Jogger

For weight training workouts, warm-up with movement and address restrictions later. Here's how it's done.

Tip: A Better Way to Row

Build a bigger back with this new twist on the seated row. Take a look.

Tip: Drop-Blocks for Maximum Growth

If your main goal is hypertrophy, this new progression model will help you build slabs of muscle. Take a look.

Tip: Choose The Right Weight

Most lifters trying to build muscle are either going too light or too heavy. Here's how to find your sweet spot for hypertrophy.

Tip: The 1-Second Organic Test

There's a simple way to tell if the fruits or vegetables you're buying are chemical-free. Here it is.

Tip: Get Your Head Right For Overhead Pressing

Here's a simple way to avoid smashing your chin on overhead pressing exercises. Bonus: You'll be stronger too. Take a look.

Tip: Are You a Monk Dieter or a Monkey Dieter?

If your main goal is fat loss, then you need to know which camp you fall into. BOTH are mistakes. Check it out.

Tip: The Sad Truth About the Bench Press

The world's favorite chest exercise isn't that great at building the pecs. Here's why, plus some better exercise choices.

Tip: Burn Fat and Build Muscle Between Sets

Rest periods are for wimps. Okay, that's not quite true. But there is a better way to use them. Here's how.

Tip: Don't Ever Do This With Your Bottled Water

A common practice turns your relatively safe plastic water bottle into a chemical time bomb. Here's what you need to know.

Tip: 2 Ways to Get a Skin-Splitting Pump

A muscular pump helps build muscle (and it looks awesome of course). Here are two ways to get the best pump of your life.

Tip: How to Make the Step-Up Work Better

Hint: It's all about your toes. Try this out on leg day.

Get Your Girl To Lift

Does lifting make women bulky? Many still seem to think so. But if you want to help them get in shape without scaring them off, here's the script you need to follow.

Tip: A New Way to Build Wide Delts

Band training is kinda weenie. But adding bands to dumbbells will blow up your delts. Here's exactly how to do it.

Tip: A Treadmill Workout That Doesn't Suck

Is it possible to lose fat without becoming a jogger? Yep. Do treadmill loaded carries. Take a look.

Tip: Drop the Frankenstein Exercises

Trying to fit more work into less time has its advantages. But a mash-up of exercises will limit your gains. Here's what to do instead.

Top Tools for Beat Up Athletes

Feeling banged up from lifting or sports? Here are some cool new ways to prevent and treat common problems.

Tip: 20-Minute Bench & Chin-Up Challenge

Test your bench press, chin-up, and conditioning with this brutal (but smart) challenge. Check it out!

Tip: Do 20 Reps With Your 10 Rep Max

Sounds crazy, but it works when you use the ladder method. Here's how to do it for size gains.