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SINCE 1998

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

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5 Things You Can Train Everyday

Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

8 Weapons to Kick Cancer's Butt

Sooner or later, cancer will stick its ugly face into your life or the life of someone you care about. The time to start fighting is now. Here's how.

Tip: Build Biceps With a Towel

Here's how to build arm size and brutal grip strength just about anywhere.

Tip: The No-Machine Leg Extension

Pump up your quad development with this exercise that doesn't require a machine.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

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.

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 Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

How to Do the Jefferson Deadlift

A deadlift variation as old as the barbell that will pack on mass and kick up your pulling power.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

Tip: Hone Your Technique With Wall Squats

Improve your squat and deadlift with this simple drill you can do at home. Here's how.

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. 

Tip: 3 Exercises for a Guaranteed Bigger Bench

Up your poundage and take your bench press to a new level. Here's how.

Should You Go Keto?

Is keto right for you? Here's an unbiased look at the problems and benefits of a ketogenic diet.

The Complete Power Look Program

The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".

12 Best Alternative Back & Chest Exercises

Don't let a crowded gym derail your workout. Here's what to do on back and chest day.

The V-Taper Workout and Diet Plan

Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

The Best Exercise for a Smaller Waist

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

8/6/3 For Size and Strength

This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.