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Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

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How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

7 Things No One Tells You Before You Start Lifting

If you knew these seven things about lifting or bodybuilding beforehand, would you even bother walking into a gym? Take a look.

The Best Damn Strength Plan For Natural Lifters

If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.

The Hybrid Athlete Program

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

Most Lifters are Still Beginners

Think you're advanced? Maybe you're not. And that's a good thing. See why Starting Strength author Mark Rippetoe thinks you may be able to build 60 pounds of mass this year. Check it out.

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.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

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.

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

Are You Strong?

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

The Dirty Dozen: 12 Tips for Heavier Pulls

Nothing gets you more jacked (mentally and physically) than pulling eight plates or more off the ground.

Tip: Build Big Shoulders With Bodyweight

Develop this skill and you'll not only build your delts and triceps, you'll also improve your shoulder health. You might even have some fun.

10 Most Annoying People in the Gym

They're rude, creepy, and sometimes just plain obnoxious. The question is, are you one of them?

The Five Principles of Radical Fat Loss

Need to lose fat and lose it quickly? This is your guide. Check it out.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

Hypertrophy-Specific Training

An Overview and Sample Program

America Loves Steroids

Despite the draconian laws and the alleged health risks, steroid use continues to rise in America. But here's what you don't know.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

7 No-Barbell Strength Tests You Need To Pass

A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests?