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Those popular ab exercises you see in many workout programs are ineffective and injurious. Luckily, there are smarter alternatives.

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2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

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.

The Jogging Delusion

Long distance running beats sitting on your butt, but it's absolutely inferior to weight training and HIIT on every front.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

5 Ways to Get Stronger You Didn't Already Know

When the strength building basics stop working, you need real advice that works, not gimmicks. You need this article.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

CrossFit: The Good, Bad, and the Ugly

CrossFit is the greatest thing ever to happen to barbell training, except for all the awful parts of it.

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

Look Like a Bodybuilder, Perform Like an Athlete

Building muscle size, strength, and explosive power – as a single strategy – produces the absolute best gains, period! Here's how.

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

5 Exercises for Upper-Back Strength

Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

7 Surprising Tips for Bigger Arms

Arms stop growing years ago? Time to apply one of these tips!

10 Secrets to Building Mass

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

Tip: Burn Fat With Every Cup You Drink

Drink 3 cups of this a day and you could lose 14 pounds of fat in a year. Here's the science.

The 5 Biggest Deadlift Fails

Weak off the floor? Can't lock it out? Puny grip? Here's how to find your weak points and strengthen them for bigger, smoother PRs.

The 1000-Rep Arm Workout

This program added two inches to Matt Kroc's arms... and they already measured 20 inches! Are you crazy enough to try it?

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

Six New Tabata Workouts for Fast Fat Loss

Fat loss workouts don't have to be drawn out and boring. In fact, the best ones last only four minutes.

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.

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.