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Tip: To Grow, Do This BEFORE Your Big Lifts

Use this technique to increase your mind-muscle connection and build more muscle.

Tip: Top to Bottom Trap Building

Shrugs are good, but this exercise is better for all-around trap hypertrophy.

Tip: Track Your Results or You Won't Get Results

Newbies and lifters who can't make gains anymore have something in common. Take a look.

Tip: Train Arms Like a Pro

To really build your arms you need to focus on the triceps and always remember the three P's. Here they are.

Tip: Train Between Extremes

There are two ways people like to think about their workouts. Neither lead to progress. Here's the smart way to approach hard training.

Tip: Train Glutes While Defying Gravity

This new version of an age-old powerlifting exercise will really sizzle that backside.

Tip: Train Muscles More Frequently

Stop training one body part a day. Hit every muscle more frequently and build them with this training split.

Tip: Train With Arnold's Golden Six

This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it out.

Tip: Training Effort – The Two Biggest Myths

We've all fallen for these myths, and that's not a bad thing as long as we wise up as we gain more experience.

Tip: Training Frequency and Volume

Balance these just right during the week and you'll make faster progress. Here's how.

Tip: Training Natties vs. Training Juicers

How important is it for a trainer to know if an athlete or client is using extra assistance? Read this.

Tip: Triceps Training – The Missing Angle

You need some direct work to maximally strengthen the triceps. Here's the angle most people miss, which leaves some strength on the table.

Tip: Trigger Biceps Growth With Spider Curls

Nail the under-stimulated portion of your biceps and you'll add size fast. Here's how.

Tip: Triple Down on Biceps Growth

Combine a loaded stretch, slow negatives, and a vicious mechanical drop set to trigger biceps growth multiple ways. Here's how.

Tip: Try This For Bigger Traps

Got a bit of a pencil neck? This shrug variation will get your traps to explode in no time.

Tip: Try This Weird Rep-Rest Scheme For Arms

Doing an unorthodox number of reps and taking a really short rest period increased biceps growth by 100% during this study. Take a look.

Tip: Turn Off the Hip Flexors to Build Abs

If you can easily knock out dozens of reps of an ab exercise, it's probably because your abs aren't doing much work. Fix that. Here's how.

Tip: Two Exercises for a Thick Neck

Having a strong neck is a big part of being yoked. Try these exercises, no specialty machine required.

Tip: Two Exercises for Complete Quad Development

Yes, do your squats. But add in these two moves for all-around strength.

Tip: Two Next-Level Delt Exercises

Here's how to make two staple shoulder exercises even better.

Tip: Two Quad Killers You've Never Tried

These untraditional exercises will leave you pumped for hours... if you can take the pain.

Tip: Two Ways to Build a Lagging Muscle

Take your weakest muscle group and turn it into your strongest with these strategies.

Tip: Two Ways to Ramp Up Your Chest Training

If your goal is hypertrophy, use these techniques the next time you do dumbbell bench presses.

Tip: Unbalanced Training for Bodybuilding

Balanced training is great for beginners, but not so much for the experienced lifter. Here's why.

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.