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3-2-1 Shoulders

When it comes to weight training, the deltoids are unique.

3 Ways to Grow More Muscle

From beginner to advanced lifter, here’s how to balance the three most important mechanisms of hypertrophy.

3 Ways to Get Big!

Heavy lifting, volume work, and constant tension. Here’s how to program them all for maximum hypertrophy.

3 Ways to Build Old School Strength

The lifting greats knew how to get strong long before drugs and long before science came along to prove their methods. Here are their best secrets.

3 Ridiculous Things People Say About Diet

You've heard these sayings before. They make sense... if you don't think about them very hard. Let's think about them hard and get to the truth.

3 Reasons You Can't Train Like a Juicer

Nothing wrecks a natural lifter faster than training like an “enhanced” bodybuilder. Here are the scientific reasons why.

3 Mistakes That Limit Your Gains

If your muscle-building progress has stalled, you're probably focusing on the wrong things, or simply not working hard enough.

3 Bad Ideas You Need to Stop Repeating

You've heard these things before. You've probably repeated them. Well, stop it. They're oversimplified and sometimes flat-out false.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.

"Money" Exercises

Here are the exercises that give you the most bang for your buck.