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Tip: Why You Need Spider Curls

This classic bodybuilding exercise deserves a place in your workout. Here's why and how to do it right.

Stop Doing That, Start Doing This!

Want to make faster progress? There's something you need to cut out, and something you need to add in.

30 Minutes to Mass

Yes, you do have time to train... if you'll make a plan, shut up, and stop socializing. Follow these guidelines and check out the sample programs.

Question of Strength 55

What's the worst time of day to train? Should you put your kids in sport-specific training programs? Answers here!

The Bulking and Cutting Handbook

Should I bulk or cut? It's a common (and annoying) question. Here's what you need to know before making your decision.

Tip: The 8-12-8 Method

Here's a crazy-simple way to consistently build size and strength. No fluff, just results.

Tip: The Single-Leg Exercise You Need

Here's a leg-destroying unilateral move you've gotta try for strength and size gains.

Tip: GVT Isn't All It's Cracked Up To Be

Here's why traditional German Volume Training isn't optimal for most lifters, and what to do instead.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

The New 40-30-5 Method

Increase time under tension, create an enourmous pump, and make gains… if you can take the pain. Here's how.

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.

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.

4 Things Bro Science Got Right

Meatheads were right about a lot of things, but they got a whole bunch of other stuff dead wrong. Let's break it down.

Tip: The 6 Keys to Big, Strong Triceps

Suffer from TTS (Tiny Triceps Syndrome)? Here's the cure.

How to Build Big Legs With Bad Knees

Got angry knees? Here are the five best exercises to allow your legs to keep growing while keeping your knees happy.

Tip: 4 Calf Training Essentials

What do you do if your calves are small even though you train them three days a week? Try these fixes.

10 Training Blunders You Don't Want to Make

Make these common mistakes and you'll be small, weak, and injured instead of big and strong.

6 Exercises Trainers Hate That Aren't Bad

Some exercises really are terrible. But some decent exercises get thrown out the window for no good reason. Here are six of them.

7 Reasons You're Stuck at Medium

This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Wear your cup.

Tip: Time Block Training 101

Here's how to get a lot of growth-inducing work done in as little as 15 minutes.

The Secret to Lifting Forever

Most people quit lifting weights in their 20s, but a few become lifelong lifters. What's their secret? What keeps them going? We ask the experts.

Question of Strength 54

Are SARMs safe, legal, and as effective as steroids? Does German Volume Training work for natural lifters? Info here.

Tip: A Top Training Method for Size and Strength

So you want to be big AND strong? Well, it's hard to beat this training method. Take a look.

Double the Pain

You can rapidly increase muscle gains with twice daily training... if you do it right. Here are the rules.

Tip: Two Quad Killers You've Never Tried

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