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Even experienced lifters make these mistakes. Here's what to do instead, plus a complete three-phase diet and training plan.

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Tip: Don't Do This After Lifting Weights

Most people feel compelled to do this after they're done lifting, but it can negate the effects of their workouts.

Tip: Yes, You Can Target the Lower Abs

Fit pros say you can't emphasize this area. Here's why they've got that wrong, and the best ways to hit it.

Burn 450% More Calories Without Cardio

Five ways to burn fat that beat the crap out of cardio. The secret? How you perform the last set of a weight lifting exercise can lead to dramatic fat loss without losing any muscle.

Tip: Vegans are Sad and They Hate Themselves

At least that's what a new study says. Here's what you need to know.

Bodybuilder Biceps, Powerlifter Triceps

Powerlifters have the strongest triceps. Bodybuilders have the biggest biceps. Here's how to combine their training methods to build arms that are as strong as they look.

Lifter's Elbow: The Cause & The Cure

Three common things you probably do in the gym that will wreck your elbows, plus a few smart tricks that'll fix you right up.

The Happy Powder

Low energy? No motivation? Lack of focus? Feeling mentally or physically run down? There's a supplement for that.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

Fix Everything With One Brutal Exercise

Not just for strength and conditioning, loaded carries will make you suck less at all other movement. Here are the seven best variations.

A Powerful New Way to Squat

Squat like a monster. Frankenstein's monster to be exact. It'll build your quads, improve your regular squat form, and make you beastly strong.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

The Kardashian Butt Must Die

Admiration of that famous big butt is ruining women's backsides. Here's why.

8 Minutes to Awesome

What would happen if you did push-ups and bodyweight squats every day?

Do-It-Yourself Gene Therapy

Here are four simple strategies you can adopt to address chromosomal instability and slow down biologic aging.

4 Pull-Ups You've Never Even Seen

Using a band for assisted pull-ups? Stop. It doesn't work well. Here are four better choices even advanced lifters will love.

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.

Question of Strength 61

How can you get ripped without losing muscle? And will more TUT really lead to more muscle growth? Coach Thibaudeau answers.

Tip: How to Test and Fix Your Hips

Try this drill to find out where your hips are tightest, then get them mobile!

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

Tip: The Bodyweight-Only Burner

Hit the floor and train your core, lats, and delts. You'll even get some conditioning work in.

The Full-Body Dumbbell Workout Program

Got some dumbbells? Then you'll never miss a workout. Do this full-body plan every other day.

The 10,000 Swing Kettlebell Workout

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

Tip: Hammer Your Glutes (Better)

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

Tip: Women, Stop Obsessing Over Diet and Eat for Muscle

Constant dieting wrecks the metabolism. Eat and train for muscle to get lean and stay that way. Here's why.