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The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

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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.

Lean vs. Shredded: The Cold Hard Truth

Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.

One Exercise for Total Shoulder Health

No shoulder gains? Are they always hurting? Do this exercise once per day.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

The Best Exercise for a Smaller Waist

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

A 6-Week Squat, Bench, or Deadlift Program

A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

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.

The 10 Hidden Principles of Muscle Growth

We discovered the fastest way to build high-performance muscle 47 years ago. And then we lost it. Luckily, that buried treasure has been found.

The One Band Workout

Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.

How to Prevent Old-Man Butt

Build strong glutes, improve your big lifts, and prevent grandpa-ass. Here's how.

Tip: Inside-Out Shoulder Strength and Mobility

CrossFitters have shoulders of steel and excellent mobility, even if they look silly doing pull-ups. Here's their secret.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

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".

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

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. 

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how to do it.

The Top Ten Triceps Exercises

The best exercises for big, strong triceps. Are you using them? Check out this list.

Full-Body Workouts That Don't Hurt

Knees, elbows, or shoulders acting up? Don't stop lifting. Just do one of these joint-friendly workouts.

The Best Core Exercise. Period.

This exercise makes you suck air, improves upper body strength, eases back pain, and builds a concrete core.

  • Abs
  • 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 Best Workout Plan For Natural Lifters

    You're right: A drug-free lifter can't train like a juicer. Here's why, plus an all-new workout program designed to maximize natural muscle growth.

    The Best Damn Set for Muscle Growth

    I've developed a lot of training methods to stimulate muscle growth, but this one might top them all. And all it takes is one set.

    Mass Made Simple

    A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!