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Secrets of Plateau-Busting Nutrition

Pay attention to the details of your nutrition regime and watch your body respond. Here’s what to do.

Shredded at Last

Here’s how to get rid of those last few pounds of stubborn fat with carb cycling and just the right amount of conditioning work.

The 12 Habits of Big Lifters

Time to make some real gains. If your goal is to build muscle, then follow the road already paved by big, muscular lifters.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

The Best Lift for Every Body Part

Can't spend a ton of time in the gym? Build a physique that looks like you do. Make these exercises a priority.

The Complete Guide to Biceps Training

Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.

The Complete Guide To Shoulder Training

You probably have at least one puny head of the delt. And it makes you look funny. Here's how to tell which one's being lazy and how to fix it.

The Delt Triad

The perfect way to torch your delts in the shortest time possible.

The Insulin Advantage

Control insulin and you'll control exactly what your physique looks like. Here's how.

Tip: 3 Rep Ranges for Bigger Biceps

If you always do 3 sets of 10 for biceps, you're missing out on some serious arm growth. Here's a better plan.

Tip: Boost Intensity With These 6 Techniques

Has muscle growth stalled? Add any or all of these lifting methods to your lifting program.

Tip: Do HIIT Followed by Steady-State Cardio

Intervals break down fat. Do steady-state cardio afterward to make sure that fat gets burned. Here's how.

Tip: Do No-Carb Cardio in the Morning

Don't do your cardio fully fasted, but avoid carbs. You'll protect muscle and burn more fat.

Tip: Do Squat-Lunge Supersets for Quads & Glutes

This vicious low-body combo builds muscle, challenges your conditioning, and burns fat. Here's how to do it.

Tip: Eat Fat Before Going to Bed

What you eat before bed makes a big difference in losing body fat. Here's how to handle your carb and fat intake at night.

Tip: How NOT to Do Shrugs

You see dumb guys doing this every week in the gym. Don't be one of them.

Tip: How to Look Like You Lift

It doesn't matter how heavy you can go. If you're missing THIS in your training you're not going to build much muscle.

Tip: Isolation Exercises vs. Big Lifts

What's best for muscle growth? Here are some insights.

Tip: Never Do Twisting Sit-Ups

Stop it. You're just asking for trouble. Here's why.

Tip: Tighten Your Waist With Old-School Vacuums

Train the transverse abdominis with the vacuum exercise for a harder, tighter waist.

Tip: Try Low to High Cable Flyes

Bring up your upper chest with this unique exercise. Here's how.

Tip: Use Caffeine Before Workouts for Fat Loss

Pre-training caffeine promotes fat burning two different ways. Check this out.