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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.

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Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

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.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

Density Training for Fat Loss

One of the most challenging and effective fat loss methods you'll ever try.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

Tip: Stay Mobile to Stay Big

Here's one mobility drill that every big lifter needs.

The Ultimate Grip Strength Test

Take your strength to the next level with this simple 60-second challenge. Then, build a bone-crushing grip. Here's how.

American Sniper Workout

For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

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.

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.

10 Best Unilateral Exercises

How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

Five Exercises You Should Stop Doing... Forever!

Five popular exercises that may be doing you more harm than good. Check out the list.

The Anti-Bodybuilding Hypertrophy Program

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

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!

The Ultimate Minimalist Training Plan

Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

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.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

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.

The Glute-Ham Raise from A to Z

Did your lame gym finally get a GHR? Good! Here’s how to use it.

The Get Shredded Diet

This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

Big Quads, No Squat Rack

Training at home? You don't need a ton of equipment to build impressive quads. Try these five proven exercises.

6 Reasons You Should Never Open a Gym

Ever wonder what it'd be like to run a gym? Most lifters do. But don't let the fantasy fool you. It can be pretty terrible.

Tip: Train Biceps Every Damn Day for Fast Growth

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

The “One Lift a Day” Program

The program is simple, the workouts are short, and the results are fantastic. The catch? It’s also brutally hard. Check it out.