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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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Tip: Stop Doing the Standing Hamstring Stretch

This popular stretch can do more harm than good. Here's why, plus a much better alternative.

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.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.

Building a Strong Neck

Whether you're an athlete or bodybuilder, you should be training your neck. Here's the smart way to do it.

Tip: Hammer Your Glutes (Better)

You might already be doing hip thrusts, but you probably haven't tried these killer variations.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

Tip: The Best Rep Scheme for Size

Trigger muscle growth 3 different ways with this effective (but painful) loading method.

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

The Top 10 Kettlebell Exercises for Gains

Kettlebells don't get enough credit when it comes to hypertrophy. Let's change that. Here are the best muscle-building exercises.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

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. 

The Secret of Loaded Carries

Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

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.

Lift Like a Monster, Look Like a Hero

Get stronger, build muscle, and increase performance, all with one challenging program. Check it out.

Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • How to Look as Pumped as Possible

    Getting ready to step on stage? Or do you just want to see how pumped you can get for the 'gram? Here's what to do.

    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.

    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.

    The Anti-Bodybuilding Hypertrophy Program

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

    Steroid Dieting

    Your Guide to Losing Fat While "On"

    The "Can't-Believe-It's-a-Diet" Diet

    An easy, week-long diet to quickly drop the pounds you've gained from your social isolation.

    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.

    Building a Bigger Yoke

    Because nothing says "I am strong" quite like a monstrous set of traps and a beer keg for a neck.