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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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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.

The Truth About Pre-Bed Protein

Should you consume protein right before bed for more muscle growth? Or will it make you fat? Here's what the science says.

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 Tendonitis Cure

Nagging joint pain - everyone deals with it at some point. But don't think a little time off is going to cure it. Be proactive to get long-term relief. Here's how.

The Big 3 Lifts Suck For Size Gains

Sorry, but if you want to get maximally jacked, you need to do more than the squat, bench press, and deadlift. Here's why.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

Stop Doing Box Jumps Like a Jackass

Box jumps are great for building athleticism and muscle. Trouble is, most people do them stupidly. Let's fix that.

The New Rules of Over-40 Lifting

Everything most young coaches tell you about over-40 training is wrong. Here's why and what to do instead.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

Tip: Leg Day with Just a Band

Set your quads, glutes, and hams on fire. Here's how.

Tip: Train the Brachialis First

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.

5 Fitness Terms That Need to Die

Fitness pros have bastardized some simple concepts, either in an attempt to show off or because they're ignorant. It ends here.

How to Burn Stubborn Body Fat

Eating less and exercising more isn't going to get rid of stubborn pockets of fat. Here's the smart way to blast those love handles and saddlebags.

Growth Hormone: Fact and Fiction

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

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Tip: The Shoulder Exercise You've Never Tried

This versatile movement works great, even if you have beat-up shoulders.

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

Bulgarian Split Squats

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

The 11 Laws of Athletic Muscle

Make the most of your gains by training like an athlete. Build muscle that performs as good as it looks. Here's how.

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.

The 14 Toughest Ways to Plank

Ordinary planks don't do much, but these 14 tough variations will blast the abs, bullet-proof your back, and fix your posture. Check 'em out.