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21st Century Supersets

A modern twist on a classic method that will get you bigger, leaner, and stronger. What's not to love about that?

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

3 Exercises That Kill Your Knees

These three exercises can wreck your knees. Don't worry, you can modify the movements or just replace them with something better. Here's how.

3 Exercises That Will Wreck You

If your posture kinda sucks, you may be one exercise away from injury. Here's what to skip, plus alternatives to get you jacked and fix that ugly posture.

3 Experts - 5 Optimal Training Programs

Three experts devise training programs for 5 different body parts. If there’s something you want to build, start with one of these plans.

3 Fixes for Weak Body Parts

Give these training strategies a try to quickly fix your lagging muscle groups.

3 Mistakes That Limit Your Gains

If your muscle-building progress has stalled, you're probably focusing on the wrong things, or simply not working hard enough.

3 New Ways to Bench Press

These odd-looking but highly effective pressing exercises build slabs of muscle and even improve your lifting mechanics.

3 New Ways to Get Jacked

Ready to take your training up a notch? Try never-ending sets, tonnage programs, and minute-on-the-minute sets.

3 Questions For Better Workouts

Ask yourself these three important questions and you’ll be able to choose better workouts for your goals.

3 Reasons You Can't Train Like a Juicer

Nothing wrecks a natural lifter faster than training like an “enhanced” bodybuilder. Here are the scientific reasons why.

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

3 Supersets for Big Pecs, Lats and Quads

These painful combos prolong time under tension and increase metabolic stress. That means a bigger chest, back, and legs!

3 Things You Need to Unlearn

Body fat percentage, full body workouts, somatotypes. Are your ideas about these things holding back your progress?

3 Total Body Programs for Big Arms

Three of our experts explain little-known secrets of arm training, along with presenting some serious total-body programs to build ‘em up. Check it out.

3 Ways to Build Muscle by Doing Cardio

If cardio is causing you to lose gains, you're doing it wrong. Here's how to build your glutes, hamstrings and quads with conditioning work.

3 Ways to Get Big!

Heavy lifting, volume work, and constant tension. Here’s how to program them all for maximum hypertrophy.

3 Ways to Grow More Muscle

From beginner to advanced lifter, here’s how to balance the three most important mechanisms of hypertrophy.

3 Ways to Power Up Your Glutes

Build superhero legs and glutes by combining three powerful cues while squatting or deadlifting.

3 Ways to Target the Quads

To get bigger and stronger quadriceps, you have to hit them like a freight train. Use these smart tactics to focus in on them.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

30 Things Waterbury Said

Sometimes the best interviews take place when you turn the recorder on and kick back while the interviewee just talks.

4 Anabolic Metcon Workouts

Some lifters avoid conditioning work because they're afraid of losing muscle... and their athleticism and waistlines suffer. Here's the fix.

4 Cool Strongman Routines for Hypertrophy

Think Strongman training is just for those behemoths on TV? Channel your inner Hugo and get stronger, faster, AND bigger.

4 Cracks in Your Programming

Too often, advanced lifters allow small errors to slip through the cracks of an otherwise tight program. Here's how to fix them.