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They’re simple, but they’re not easy. Check out the workouts that’ll cure your flamingo legs.

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Seven Metabolic Finishers to Burn Fat

Burn body fat, improve conditioning, and make each workout an ass kicking success. Here’s how.

DeFranco Prowler Training

That which does not kill us makes us stronger... and faster, and bigger, and a hell of a lot tougher. Here’s how to use a pushing sled to get it all.

Best of Triceps

Seven proven exercises and training methods to add some size to your sad little triceps.

Want Big Arms? Stop Wasting Your Time!

You've spent 6 months trying to add a quarter inch to your arms. Dr Darden has just one question: “Why take 6 months to do it when you could do the same thing in 2 weeks?” Here's how...

18 Tips for Bulletproof Knees

Here’s how to fix your achy knees, prevent injury, and keep the squats coming. Check it out.

Core Training for Smart Folks

Improve performance, reduce risk of injury, and look better with your shirt off. Here's how.

  • Abs
  • The Science of 10 x 3

    If you've spent most of your lifting career doing 3 sets of 10 reps, do the opposite and you'll see astounding new gains. Here's why and how to program it.

    Optimized Volume Training

    High volume training for muscle growth that will also get you stronger. Sounds good? Get the full program here.

    How Many Eggs Can You Safely Eat?

    Eggs are one of the cheapest and most nutritious whole foods you can buy and, contrary to what's commonly believed, one of the healthiest.

    The 3 Upper-Body Exercises You Should Be Doing

    Get strong, stay healthy, and be ready to compete. Mix things up with these plateau-busting exercises.

    Tip: Get Shredded Without Losing Muscle

    Will getting super lean cost you muscle? It doesn't have to. Here's what to do and how to stop worrying.

    How to Prevent Old-Man Butt

    Build strong glutes, improve your big lifts, and prevent grandpa-ass. Here's how.

    The Best Damn Cardio for Natural Lifters

    Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

    7 Variations of the Hip Belt Squat

    Can't squat with a barbell on your back? Build your legs like this.

    Tip: The Barbell Curl That'll Make You Puke

    Think you know how to do barbell curls? Think again. You probably don't.

    Tip: Bigger Forearms in 3 Minutes per Week

    Do this quick routine once per week and you'll be shocked by your newfound gains.

    Get Abs Without Being Skinny and Weak

    Being big is great, but being big with visible abs is a thousand times better. Here's how to get there.

    The Best Muscle-Building Breakfast

    People who want to build muscle and lose fat don't skip breakfast. But what are the best foods to eat? Here's what the experts suggest.

    Bulletproof Your Lower Back

    Want to build a strong, pain-free lower back? Here's your guide.

    Tip: The Colbert Full-Body Workout Plan

    This classic high-frequency program will have you training your entire body every other day. Check it out.

    The Cure for Puny Calves

    Look down at your calves. Sad, huh? Don't worry, eight of our experts drop their best training tips here.

    The 4 Levels of Pull-Up Power

    Get stronger on pull-ups and you'll get better at just about everything. Here's how to do it, whether you can crank out a dozen or you're working on your first strict rep.

    Deconstructing the Deadlift

    There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling.

    Tip: Try Low to High Cable Flyes

    Bring up your upper chest with this unique exercise. Here's how.