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This forgotten squat exercise is still one of the best ways to build quads.

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Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Tip: Avoid These Waist-Widening Exercises

Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

How-to-do-hand-release-push-ups

Tip: Do the Hand-Release Push-Up

If your goals include building a big chest, developing power, and improving your bench press, this is the superior way to do push-ups.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

Tip: Train Biceps Every Damn Day for Fast Growth

Sounds crazy, but it works if you use this smart training strategy. Check it out.

Sprinting for Muscle

Here's how sprinting can make you stronger, leaner, and more muscular.

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.

6-moves-to-unlock-tight-hips

Tip: 6 Moves to Unlock Tight Hips

Run better, squat better, and feel better with these 6 drills to open up your hips.

Building a Superhuman Core

Meatheads say, “Just squat and deadlift, bro. That's all the core training you'll ever need.” Too bad they're wrong.

  • Abs
  • Keep Kicking Ass After 40

    Everything you need to know about training, diet, and supplements to help you keep kicking butt after age 40.

    Tip: The Pill That Makes Damaged Muscles Bigger

    This plant chemical takes away soreness, but it turns out it also makes injured and bruised muscles heal faster.

    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.

    12 Overlooked Foods You Should Be Eating

    What's one overlooked food that all lifters and fitness fanatics should be eating? We ask 12 of our experts. Their answers will surprise you.

    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.

    The Carb Cycling Codex

    Cutting body fat doesn't have to mean cutting out the carbs. Get shredded with this carb cycling approach and hang on to more muscle in the process.

    The New 5x5

    The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

    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.

    The Best Damn High Volume Workout Plan for Natties

    Not on steroids? Grow anyway with this smart training approach.

    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.

    The 40-Workout Strength Challenge

    A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

    Inside the Muscles: Best Leg, Glute, and Calf Exercises

    After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

    Athlete Lean, Athlete Strong

    The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.