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How do male gymnasts build such big biceps? Part of it involves their use of intense isometrics. Try this, no tights required.

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A-new-way-to-hammer-curl

Tip: A New Way to Hammer Curl

Build the forgotten muscle in your upper arms and bring up those puny forearms too with this exercise.

The-stubborn-triceps-workout

Tip: The Stubborn Triceps Workout

Dead-stop triceps extensions followed with close-grip presses. Do it. Here's how, and why it works.

Quadruped-rows-for-back-and-core

Tip: Quadruped Rows for Back and Core

Perfect your pulling technique and challenge yourself in a whole new way with this exercise.

Tip: How a Kettlebell Can Make You a Better Bencher

Do a few sets of this drill before chest day and you'll perform better on the bench press. Check it out.

Tip: Exercise Variety is Overrated

A little variety is good. A lot of variety is lazy and dumb. Here's why.

Standing-ez-bar-curl_-mechanical-drop-set

Tip: Standing EZ-Bar Curl, Mechanical Drop Set

Extend TUT and recruit more muscle fibers with this tough mechanical drop set. Here's how to do it.

The-nfl-seated-row

Tip: The NFL Seated Row

Seated rows are a back-building staple, but you've never tried them like this.

Tip: Try the Triple Kettlebell Push-Up

Thirty push-ups in three different positions. Can you hang? Check it out.

Master-the-t-bench-press

Tip: Master the T-Bench Press

This technique really improves your bench press mechanics and pressing power. Check it out.

The-foam-roller-chest-press

Tip: The Foam Roller Chest Press

Using a foam roller can teach good lifting mechanics on a variety of movements, particularly chest presses. Try this.

Try-the-squat-stance-deadlift

Tip: Try the Squat-Stance Deadlift

The squat-stance deadlift combines the best elements of conventional and sumo. Here's how to do it.

Tip: High Protein Banana Bread

Power up this traditional dessert and feed the gainz.

Tip: Better Than Triceps Pushdowns

Here's a new move that beats the snot out of your regular triceps exercises.

Tip: Who Gets Fatter? Night Owls or Early Birds?

Your sleeping habits affect your eating habits. Check out this new research.

A-better-t-bar-row

Tip: A Better Way to T-Bar Row

Make this back-building staple more effective with these quick tips.

Tip: Use This Carb to Win Big

The new science on a functional carbohydrate that wins races and helps you power through tough workouts.

Tip: Build More Muscle With Bad Words

Here's why certain words and phrases might just lead to bigger muscles and heavier PRs.

Snatch-jump-for-power

Tip: Snatch Jump for Power

Build power with this unique Olympic lifting variation. Here's how to do it.

Tip: Is Your Phone Wrecking Your Workout?

Is your smartphone making your workout dumb? Or does it make your workout better? Science has some answers.

Master-the-tuck-jump

Tip: Master the Tuck Jump

It's a CNS activator, a fat burner, and an ab exercise. Here's how to do it.

The-kneeling-overhead-press

Tip: The Kneeling Overhead Press

This exercise is not only a great shoulder builder, it also teaches you perfect form and lifting mechanics. Check it out.

Tip: The 5-Minute Chunky Monkey Protein Cake

Eat more protein. Here's an easy, no sugar added, ridiculously tasty way to do it.

Tip: A New Move for Upper Body Strength

Build lats, traps, and shoulders with this suspension exercise. Strengthens your core and grip too.

Tip: The Triple Pyramid Conditioning Challenge

All you need is a bench, a power rack, and a mop to clean up the puddle of sweat when you're done.