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The 4 Dumbest Things Beginners Do

Newbies often waste their first year or two of training. They should be taking advantage of this magical time. Here's what to avoid and what to do instead.

Tip: When You Should and Shouldn't Bulk or Cut

Here's a handy set of guidelines to help lifters find the balance between too dang skinny and too dang fat.

Tip: Machines Have Their Place

Sure, free weights are usually best, but don't scoff at machine exercises. Here's why.

5 Years of Insane Gains

Your first few years of lifting will be your most transformative... if you do it right. Don't waste this time. Here's how to optimize your gains.

Tip: The Best Way to Do Romanian Deadlifts

Get a deeper stretch in the hamstrings, get stronger, and build a better backside. Here's how.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Tip: The Weirdest Way to Leg Press

Weird? Yes. Effective? Also yes. Check this out.

Tip: The Most Brutal Smith Machine Exercise

Want big, nasty quads? Do this exercise. Is it functional? Yes, it functions to build big, nasty quads.

Tip: Upgrade Your Hip Thrust

Strong glutes make your whole body stronger. Also, having a nice butt is, well, nice. Try this twist on the now-classic hip thrust.

Tip: Get Jacked Legs with 50-Percent Sets

This brutal training method would build legs on Lieutenant Dan, so it'll work for you too. Take a look.

Leg Day in the Smith Machine

If you think the Smith machine isn't functional and doesn't build muscle, you're in for a surprise. Your legs are probably tiny too.

Tip: Fat Philosophy and Macro Ratios

Stop stressing over your dietary fat and carbs. A few simple pointers can help you figure out how much you need. Here's what to consider.

Tip: The T-Shirt Bench Press

Set a new PR on the bench press by preparing for it with this ego-crushing technique.

Tip: Squat Like a CAT

Use this training method to perfect your technique and build explosiveness out of the hole.

Tip: The 30-Minute Trick for a Better Day

Make every day better. Start it by working on yourself and getting your mind right. Here's how.

The Zig-Zag Method For Serious Size

The biggest muscles aren't built with one exercise. They're built by hitting them from all angles. These supersets will get you there.

Uncomplicated Barbell Strength

Want to boost your big three? Use CAT squats, T-shirt benches, and paused deads. Here's how.

The 30-Day Bro Diet

The traditional bodybuilding diet looks bland to the general public, but here's why you should try it at least once.

The Anti-Inflammation Toolkit

Inflammation is damaging our health and impeding our training. Here's how to douse the flames.

Tip: 3 New Rep Protocols for Gains

Trigger new muscle and strength gains with these overlooked set and rep protocols.

The 16:8 Fasting Diet

There are a ton of different ways to fast. Here's one that's not too painful and will get you shredded fast.

4 Mistakes Men Still Make in The Gym

Trying to build muscle or get stronger? Here's why you won't, unless you stop it with this stuff.

Tip: Bad Ankles, Bad Squat?

What are your ankles doing when you squat? It's important. Here's why.

8 Lessons From Glute Girls

Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.

Tip: The Jiggle Test

Here's how to know whether or not you could benefit from a cheat meal or refeed during your fat-loss diet.