It depends on how long you've been lifting and a few other things. Here's the breakdown of what you can expect.
How much protein should you eat? It depends on a few factors. Check out the guidelines here.
Most training programs focus on adding weight to the bar, but the best way to add muscle is to focus on volume. Here why and how to do it.
Want more muscle? Trigger protein synthesis often. Here's how.
Is it time for a bulking phase? Are you sure? Here's an easy guideline to follow.
Sometimes the rules need to be rewritten. Here are eight supposedly wrong things that work great for these experts.
A surprising study looks at the recovery rates of 20-somethings vs. 40-somethings.
It takes an open mind and a big toolbox to keep progressing as an experienced lifter. Here's what you need to know.
Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.
To build all three portions of the traps, do exercises for each... not just shrugs. Here's how.
The longer you've been lifting hard, the more this advice applies.
Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.
Chest press machines work, but they can also wreck your joints. Here's how to get around that.
To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?
What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.
It works far better than you would have ever guessed.
Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.
Overhead barbell presses can restrict joint mobility and mess up your shoulders. Here are five one-arm alternatives that work better.
The barbell bench press is great, but it's not that great at targeting the pecs. Add these two exercises to chest day to really grow.
Whether you've got a weak chest, mobility issues, technique problems, or are just cursed with droopy pecs, this will show you how to fix it.
Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.
Big back, small legs? Big chest, small arms? Here's how to schedule your workouts to bring up those lagging muscle groups.
Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.
Cut, bulk, cut, bulk, repeat. What's missing? The crucial maintenance phase. Here's why you should never skip it.
Here's the smart way to adjust your diet and your training for your next bulking phase.