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Tip: Science Finds the Best Butt Exercise for Women

A study involving weight-trained women finds that one glute exercise works better than the others. Check it out.

Make Any Workout Better, Instantly

Here are six adjustments you can make to any workout program to make it more successful.

Tip: Science Discovers How Much Protein You Need

How many grams per day? A giant meta-study comes up with a definitive answer for lifters.

Tip: Want Size? Build Reps, Then Add Weight

Here's a simple progression method that works every time, yet most people have never tried it.

6 Ways to Lift Hard With Bad Knees

You can have hinkey knees and still train hard. You just have to make a few adjustments to keep them happy. Here's how.

Tip: The Bench Press Tip No One Talks About

Bodybuilders and recreational lifters need to do the opposite of what powerlifters do. Here's why.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

Tip: The Best Chest Exercise Since 1911

For complete chest development, don't forget this classic. Bonus: There's a new way to do it for even better results. Check this out.

The 5 Laws of Metabolism

Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life.

Tip: Do More Reps for Real Life Strength

Here's why everyone needs to add some higher-rep sets to their workouts.

Lifters Need to Lift More Often

Hitting each muscle once per week works for newbies, but not for experienced lifters. Here's why and what to do about it.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

7 Ways to Scare Your Body Into Getting Stronger

You can't just keep slapping on more weight forever. Sooner or later, you have to use other methods to keep muscle growing. Here are the 7 best ways to do it.

Tip: Build Quads & Glutes, Even With a Bad Back

Low back acting up? You can still train your lower body hard. Try this.

Tip: The Best Way to Boost Time Under Tension

For best results, should you do slow reps or just more reps per set? Check out the new science here.

Tip: Steroids, Muscle Memory, and Fairness

A new study shows us how muscle memory works, but it also shows us why natural bodybuilding competitions ain't so natural.

Tip: The Most Underrated Factor in Training

Spoiler alert: It's tempo. Here's how to manipulate it for hypertrophy, strength, and even fat loss.

Tip: Squatting Misses This Leg Muscle

Squats rock, but they actually don't give you complete quad development. Here's what gets skipped and what exercise will fix it.

5 Alternatives to a Painful Squat

If squatting causes pain in your low back, knees, or shoulders, try one of these pain-free exercises that'll still get you big and strong.

Tip: No Need to Hate on Lifting Straps

Straps are used by pro bodybuilders, figure competitors, strongmen, and even powerlifters, so why the outrage? Here's how to use them wisely.

Tip: Surprising New Research on Rep Ranges

If you train upper body with this specific rep range while working the lower body with another specific range, you'll make lots more progress.

Tip: Build Glutes with Accommodating Resistance

Smoke that butt with these two banded exercise variations.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

Get Abs Without Being Skinny and Weak

Being big is great, but being big with visible abs is a thousand times better. Here's how to get there.

Tip: Get a Great Workout in Half the Time

A new study shows that this method of weight training works great, and it can cut your workout time in half.