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Build your biceps (finally!) with this progressive weekly workout.

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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: Before Your Leg Workout, Do This Exercise

Perform this exercise before squats, especially if you've been sitting a lot. Your squats will feel great! Check it out.

Tip: Want Size? Use the Omni-Contraction Method

This is one of the best ways to perform sets for hypertrophy goals. The only downside? Blood will squirt out of your eyes.

Tip: Avoid This Major Training Mistake

Want to get bigger and stronger? Then you're going to have to remove this bad habit from your life. Check it out.

Tip: Build Your Biceps With 5-3 Countdowns

This is one of the best training methods we've used for biceps. It's very different, but very effective. Check it out!

Tip: Finish What You Start!

Sometimes broscience beats studies. Here's why and what you need to do to keep getting better.

Tip: Test Your Grip Strength!

If you can't pass this test, then your grip is not only weak sauce, your elbows will start to give you problems too.

Tip: Adhere to the 90% Rule

A simple guideline that cuts through the dietary dogma and gets you back on track. Check it out.

Tip: Build or Preserve Muscle At All Times

Losing fat doesn't have to mean losing muscle. And building muscle doesn't have to mean gaining fat. Here are the facts.

Tip: Control Insulin with Food

Insulin is your frenemy. Here are some easy ways to make it work for you instead of against you.

Tip: Try Blood Flow Restriction Training

Popular with hardcore bodybuilders, this method can also be used if you're rehabbing. Here's how.

Tip: Hit Your Abs in a Whole New Way

Warning: This abdominal-focused tri-set will leave you sore as hell. Do it anyway. Here's how.

Tip: Do the Work. Don't Blame Genetics.

Genetics make a difference, but don't lose hope. Smart training and eating will maximize what your parents gave you. Here's the deal.

Tip: Stop Making This Diet Mistake

Most people think they need to cut carbs and calories on their days off. They're wrong. Here's why.

Tip: Try These 3 Tough Pull-Up Variations

Think you're good at pull-ups and chin-ups? Yeah, we'll see about that. Check out these athletic variations!

Tip: 10 Ways to Challenge Your Body and Grow

Muscle growth is an adaptive response. No challenge, no gains. Are you using at least a few of these progression methods?

Tip: Women, Train Like Men (For the Most Part)

There are only a few differences in how women should train versus men. Here they are.

Tip: Find Your Perfect Squat Depth

Use the test here to find out how low you can go and how wide or narrow your feet should be.

Tip: Set New PRs with the Small Loading Trick

Looks kinda weird, but it'll actually help you hit a new personal record. Check it out.

Tip: Pick the Right Deadlift Style for You

Sumo or conventional? Check out these tips for choosing the best style for your body type.

Tip: Assess Your Bench Press Technique

Your bench press form might be setting you up for injury. It's time to re-assess your technique. Try this test.

Tip: Do These Drills Before Leg Day

These easy moves will get you ready for heavy squats, deadlifts, lunges, and more. Check 'em 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.

Tip: Stop Eating Like a Pro Bodybuilder

You know what's even worse than that? Paying them for their diet plans. Check this out.