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Do these movements before your next workout! Not only will they loosen you up quickly and make you feel awesome, they'll enhance performance.

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The 4 Best Ways to Lunge

The regular ol' forward lunge is actually the least effective. Check out these superior variations for leg strength.

Bulgarian Training Simplified

Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

6 Muscle-Building Myths: Debunked!

You can't possibly still believe this stuff... oh wait, you do. Here's the truth about muscle gains and fat loss. Understand the science to upgrade your physique.

Tip: The 4 Movements Every Workout Needs

Are you leaving one of these out? Too bad. It'll kill your gains, bro. Check out the list.

Big Bench Program for Strength and Size

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

Shredded in Six (Weeks, That is)

Forget those three-month diet plans. If you have six weeks and an ounce of discipline, you can get in awesome shape. Here’s how.

Building the Case for Hybrid Training

Bodybuilding guru Scott Abel says that training for hypertrophy, size, thickness, density, and shape is not the same as strength training. If the question is how to gain unadulterated muscle mass, is hybrid training the answer?

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.

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

Growth Factor Shoulder Training

Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

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 Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

Bodybuilding vs. Powerlifting Deadlift

The deadlift is used by both powerlifters and bodybuilders, but there are 8 important differences. Here are the answers to all your questions.

The Truth About Ass-to-Grass Squats

Some people say the only correct way to squat is ATG. And some people are a little smarter than that. Here's the truth.

Tip: A Safer Alternative to Testosterone Replacement

This inexpensive drug dramatically increases testosterone and improves the testosterone/estrogen ratio with no side effects.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

Fail: Pro Bodybuilding and Big Guts

Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.

Tip: A New Way to Build Your Traps

Not only will this exercise strengthen your traps, it'll also keep your shoulders healthy. Check it out.

Shredded in 6 Days

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

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

Tip: 4 Set-Extending Methods for Mass

Still doing 3 sets of 10? Time to ramp it up and trigger some new growth. Here's how.

6 Hard Truths About Dieting

Fat loss is supposed to be tough and you need an honest appraisal of what you're up against. This is it.