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Tip: The Busy Man's Bro-Split

If you want to do enough volume for muscle growth, but only have a short amount of time to train, organize your training split like this.

Tip: Master the Feeder Set

It's not a warm-up set, and it's not a work set either. It's that all-important set in between. Here's how to do it.

Tip: The Two-Minute Leg Press Challenge

Build your quads. Challenge your lungs. Test your sanity. Try this!

6 New Rules For Rows

Kroc rows, the misuse of bands, and the row-double-what-you-bench rule. None of those hold up to logic. Here's what to do instead.

Tip: A New Way to Widen Your Shoulders

Combine these two effective lateral raise variations and be ready to go up a T-shirt size.

Tip: Double Tap Your Biceps

Here's a great way to smash your biceps. And you've probably never tried it.

Tip: Max Tension Triceps Training

Ramp up your triceps workout with this new drop set variation.

Tip: Build Your Back with 21s

Blow up your lats, rhomboids, rear delts, and traps with his new twist on a classic intensity technique.

Tip: Can You Make Gains Without Squats?

It depends. Here's what you need to know.

Tip: How to Fight Post-Show Depression

Many bodybuilders get depressed after a competition, even if they win. Why? And what can be done about it? Answers here.

Tip: How to Fill In Your Biceps Gap

Even if you didn't inherit the best genetics for big arms, this superset will make a visual impact.

Tip: Light Up Your Rectus Abdominis

Build your six-pack and crank up your core strength with this surprisingly tough exercise.

Full Blown Muscle, Full Range Strength

Blast your arms, shoulders, back, and chest with these seven unique drop sets.

Tip: The Best Ab Exercise You're Doing Wrong

Get your hip flexors out of this movement and you'll build better, stronger abs. Take a look.

Tip: Intensity vs. Effort – The Real Story

People use those words interchangeably, but experienced lifters know better. Do you? Info here.

Tip: Dips for Chest vs. Dips for Triceps

There is a difference. And both variations are safe if you do them right. Here's how.

Bodybuilding is the King of Functional Training

Some functional training zealots love to hate on bodybuilding-style lifting. But it's the MOST functional form of resistance training. Here's why.

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: A New Way to Hammer the Hammer Curl

Use the muscle round technique to light up your brachialis and add size to your arms.

Tip: Range of Motion – Trickier Than You Think

Always use a full range of motion... except when you shouldn't. This can change as you gain more experience. Info here.

Tip: More Important Than the Weight You Lift

If your main goal is to build muscle, stop training with your ego. Try this instead.

Tip: 100 Reps to Bigger Calves

Crank up the reps and the training frequency to add some size to your stubborn calves. Bonus: You can do this anywhere, every day.

Tip: The Math Formula for Big Biceps

Once you're past the newbie stage, try this barbell curling strategy to trigger new arm hypertrophy.

Tip: Pre-Stimulation Hamstring Training

Use this simple technique to build bigger, stronger hams.

The Final Word: Free Weights vs. Machines

Some say free weights are best. Some say machines are best. They're both being narrow-minded. Here's the real science.