Shake up your biceps and triceps workouts with this pumptastic training method used by pros.
Meadows lists his top 8 rowing variations and ranks them according to compression, range of motion, and contraction.
This might be the best exercise for abs that you've never tried. Check it out.
Want arm growth? Extend the eccentric phase of biceps exercises. Just follow the guidelines here.
If you want to get leaner while building or preserving muscle, you've got to walk or sprint. There's no middle ground.
Smash chronic inflammation to feel better, boost gym performance, and even live longer. Here's how.
Manual resistance flyes. Yeah, this is gonna hurt. Here's how to do them.
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.
This classic training technique can build muscle on anyone. Even you. Here's how to do it.
Pre-pumped hamstrings will make your squat feel more comfortable and stable.
There are plenty of ways to ratchet up the intensity of a set, like forced reps, Tom Platz iso-holds, and rest/pause sets, but you need to apply them in two-week waves.
You only need two or three exercises to build your abs. The trick is to choose the right exercises and breathe correctly while doing them. Here's how.
The newest internet expert disregards in-the-trenches wisdom from big, successful lifters and coaches. He's great at debating, but not so great at building muscle. Do you even lift, bro?
No male needs to get above 12% body fat to gain muscle at an optimal rate. Seven reasons why a dirty bulk will wreck your body over the long haul.
You gotta row to grow if you want an impressive back. Here are three powerful variations you probably haven't tried before.
The leg press is no slouch when it comes to building leg size, especially when you use these thigh-splitting variations.
Regular dumbbell flyes can cause pec or biceps tears. For thicker pecs, try this smart variation on for size.
Got calves? Probably not. That's because you have to work them every day to get them to grow.
Squats rule, but performing hamstring curls first will make your legs even bigger and your squats even stronger.
Stimulate growth and recovery with this unique training system. Get the complete program here, free.
If your rear delts suck, then your entire upper body looks weak. Here's how to fix them.
They’re simple, but they’re not easy. Check out the workouts that’ll cure your flamingo legs.
John Meadows shows you exactly how to use this powerlifting staple to pack on pounds of muscle at an alarming rate.
Awesome variations on back exercises, plus a hugely inspirational video feature of Dave Tate doing deadlifts with chains.
Understanding and manipulating this powerful hormone can be the difference between a lean and muscular body and being known as a strong fat guy. Here’s how to do it.