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More Gains in Less Time: 5 Pro Tips

These strategies will allow you to make greater gains by doing more work in the gym in a given amount of time.

The New Big 3 for Non-Powerlifters

Unless you're a powerlifter, stop with the emphasis on bench, squats, and barbell deadlifts. There are better masters to serve. Here they are.

Tip: You've Gotta Try This New Leg Exercise

Unlike conventional hack squats, this landmine version allows you to find the perfect groove for your joints. Check it out.

Tip: Your Lateral Raises Aren't Working

If your traps take over, this exercise won't do much for your delts. Here's how to fix that problem and finally build some broad shoulders.

Tip: The Ultimate Triceps Isolation Exercise

Really nail those suckers with this unique cable exercise.

Tip: Two Back Muscles You're Missing

To build a topographic back, you need more than lat exercises. Here's what you're missing plus two exercises to target those muscles.

Tip: The Exercise To Do Before Deadlifting

Warm up with this simple move and you'll be able to deadlift more weight safely. Check it out.

Tip: 4 Questions You Need to Ask Yourself

Your honest answers to these questions are more important to your lifting success than any specific program or diet. Check 'em out.

15 Exercises for a Powerful Upper Body

You don't need to be a powerlifter to benefit from power training with bands. You don't even need a bar. Try these fast exercises.

Tip: Go Slow, Hold, and Explode

Eccentric-isometric training blends together three different training stimuli to bludgeon your muscles. Here's how it's done.

Tip: 4 Unique Exercises for a Stronger Grip

Crank up your grip strength by tweaking four exercises you're probably already doing. Here's how.

Tip: The Cure For Stubborn Medial Delts

Can't get your side delts to grow? You may be training them wrong. Here's what to do instead.

Tip: Build Big Shoulders With Bodyweight

Develop this skill and you'll not only build your delts and triceps, you'll also improve your shoulder health. You might even have some fun.

Tip: The Full-Body Lunge

This drop set will annihilate your legs AND your upper back, traps, biceps, and abs. Check it out.

Your Guide To Heavy-Light Training

You don't have to choose between looking great and performing well. Achieve both goals with this training plan.

Tip: The No-Cheat Lateral Raise

Get a stronger mind-muscle connection with this exercise and get ready to get wide!

Tip: The Landmine Exercise for Athletes

Build explosive core strength with this powerful move.

Tip: The 5-Minute Upper Body Finisher

Finish off your next workout with this killer body weight circuit and leave the gym extra pumped.

10 Rules for Steroid-Free Lifters

Controversial lifting advice from a bodybuilding coach who ditched drugs and got a new perspective on what works and what doesn't.

Tip: Replace the Rear-Delt Raise

Here's a better way to target your posterior delts.

30 Days of Shoulders: 1-10

Make your delts bulletproof, then make them stupid big. Here's how.

Tip: Master the J-Row

Build a better back with this one-arm row variation.

Tip: Easy Ways to Do the Hardest Ham Exercise

This hamstring move is notoriously brutal and it usually requires a partner. Here's how to do it anywhere without a buddy.

6 Push-Up Workouts for Hypertrophy

Make push-ups great again with these complexes that will challenge even the most advanced lifter.

The Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.