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Grab a barbell and take a walk. Here's the right way to lunge.

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The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

Tip: The High-Bar Squat for Big Quads

It's hard to beat this squat variation for big quads. Here's what you need to know.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

Tip: Science Discovers How Much Protein You Need

How many grams per day? A giant meta-study comes up with a definitive answer for lifters.

Lift Like a Monster, Look Like a Hero

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

A Lifter's Guide to Alcohol

What impact does drinking have on your physique and performance goals? How does alcohol affect testosterone, estrogen, HGH, and cortisol? The answers here.

The Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

Best of Quads

Five great exercises to hammer your quads. Some you know, some you don’t! Check ‘em out.

The 7 Best Strength Exercises You Don't Do

Trying to add more plates? Eliminate the weaknesses holding you back. Use these unique exercises for bigger numbers on the big three.

Sex, Lifting, and Sports Performance

Should you really abstain before a big game? How does sex affect T levels? And do women really have better workouts after? The answers here.

4 Weeks To Bigger Legs

Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

Tip: The Very Best Time to Take Creatine

While there's really no bad time to take it, there is a best time. Check out this new research.

Tip: Use the 40 Reps Method for Growth

Stop thinking in sets. Instead, think about load and total reps. You'll get better results. Here's how.

The Flat Butt Fix

Want stronger, rounder, sexier glutes? Then give them their own day in the gym. Here's how to get it done.

Honest Advice About Steroids

Thinking about using? Our experts have some heartfelt advice for you that you won't hear anywhere else.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

Tip: Nail the Back Lever. Here's How

The full-body tension and bracing you'll get from this exercise will improve just about every lift you do. Here's how to master it.

American Sniper Workout

For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

Tip: Bodyweight-Only Backside Training

Build your hamstrings, glutes, and back. No weight plates required. Check out these surprisingly challenging exercises.

German Volume Training – The Real Story

Lifters talk about GVT as a no-fail training plan for size. But is it? Not according to science. Here's what to do instead.

4 Methods To Boost Testosterone With Food

There are a lot of things out there zapping your testosterone levels. Here's how to fight back with food.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.