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Most exercises have value if you do them correctly. But not these. Hope you're not doing any of them.

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Flex Your Way To A Harder Body

Posing practice for non-bodybuilders? Yes. Here's how flexing can speed up muscle growth and even make you leaner and stronger.

Tip: The One Fitness Test You Have to Pass

Take this quick test of heart health. You'll probably pass it. If not, you're in deep doo-doo.

Tip: Avoid This Pulldown & Pull-Up Mistake

Some people actually think this technique blunder is the correct form. They're wrong. Check it out.

Tip: The Hip Flexor Fix

Run like a cheetah and squat like a beast... pain-free. Here's what you need to do.

Growth Explosion: The 30-10-30 Technique

A young athlete gained 14 pounds in 14 days using a new training technique. Here's exactly how he did it.

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 Most Hated Man in Bodybuilding

In this classic T Nation interview, one of the freakiest, strangest guys in bodybuilding answers some tough questions.

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

Tip: Want Lats? Do One-Arm Barbell Rows

Not dumbbell rows, but barbell rows with one arm. Here's how to do it.

Tip: Drop the Bench Press

Here are two replacements that yield better chest-building results and a lot less joint pain.

Forget PRs. First Own the Weight!

Here's how to master a weight before you even think about going heavier. You'll build more strength, more size, and avoid injury.

The 5 Laws of Metabolism

Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life.

The Full-Body Dumbbell Workout Program

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

Tip: The Wrong Way to Overhead Press

The dumbbell overhead press: you're doing it wrong. Here's why and how to fix it.

Speed Kills, Sprinting Builds

Five reasons to start sprinting today, plus a 6-week plan to get you started.

10 Things Every Lifter Should Be Able to Do

If strength, health, and longevity are what you're after, then you should be able to easily pass these tests. If not, you have work to do.

Honest Advice About Steroids

Thinking about using? Our experts have some heartfelt advice for you that you won't hear anywhere else.

26 Sleep Hacks: What Works, What Doesn't

No, we're not talking about common-sense stuff like the importance of a dark room. This goes way beyond that crap.

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.

6 Hamstring Exercises for the Home Lifter

Training out in the garage or in the spare bedroom with minimal equipment? This one's for you.

Tip: Build A Bigger Upper Back With This Trick

If your back workout is taxing your arms more than your actual back, you've got a problem. Let's fix it.

Vegans Suck at Science. Here's The Proof.

Ignore the vegans and their bad science. Here's the truth about meat, cancer, heart disease, inflammation, and the environment.

17 Pounds in 14 Workouts

Seventeen pounds of pure muscle gained in four weeks. Oh, and the workouts were under 13 minutes. Here's how.

Tip: The Lat Exercise You Need

There's more to building lats than pull-ups and pulldowns. Here's the missing movement.