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The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

Tip: Does Rest-Pause Training Actually Work?

Researchers took a look at it in this new study. Here's what they found.

Hardcore Answers to Newbie Questions

Protein intake, bulking and cutting, catching the eyes of the ladies, and more.

Tip: The Most Popular Bad Exercise

You've seen people doing this in your gym. Here's why it's idiotic.

5 Reasons Your _____ Is Small

Does your back suck compared to your chest? Do your triceps lag behind your biceps? Whatever your puny muscle group is, here's how to fix it.

Good Exercises Gone Terribly Wrong

These exercises and training methods have their place, but they're stupid choices for most gym goers. Here's why.

Tip: The Best Rest Periods for Arm Growth

How long should you rest between sets if biceps and triceps size is your goal? Here's your guide.

Tip: The Sissy Machine That'll Get You Strong

The wimpiest machine in the gym can actually help you build strength and muscle. Who knew? Try these two exercises.

Tip: Pros and Cons of Training to Failure

It's the most important key to muscle growth. And it'll fry your CNS and lead to injury. Wait, which is it? A little of both. Here's why.

The Perfect Biceps Curl

Curls seem easy to master, yet most lifters are leaving some gains on the table. Use these science-based tricks to build bigger bi's.

Tip: Are You Using the Right Weight to Grow?

Most people don't according to this new study. Check it out.

Tip: Go Heavy or Go... Make Gains Anyway

If the bar ain't bending, you're just pretending, right? Well, not so fast. Here's why.

Tip: Painful Training: The Good, Bad, and the Ugly

Does it really take a lot of pain to get a lot of gain? Here's the truth.

Tip: Supersize Your Dumbbells and Barbells

Here's how to make your barbells and dumbbells more effective and build more carryover strength.

Tip: Go Heavy to Retain Muscle

Here's why doing high reps during diet phases can backfire, and why it's best to keep it heavy even when cutting.

Tip: Drop Sets – Effective for Growth or Not?

Here's what science has to say about drop sets, along with some recommendations.

Tip: 25 Reps for Bigger Legs

When you walk into a room, do people think you're riding a stork? If so, here's the workout method you need.

Tip: The Best Exercise Order for Triceps

Build your tri's and avoid elbow pain by using this sequence for triceps training.

Tip: The Most Neglected Chest Exercise

For pure size gains, many bodybuilders have forgotten about this pec-building staple.

Tip: Grip Position and Shoulder Mechanics

Here's a common form mistake that most lifters don't even know they're making.

6 Workout Mantras That Mostly Suck

There's a kernel of truth in every training mantra. But there's also a kernel of crap. So let's break them down and toss out the trash.

Tip: 3 New Ways to Use This Machine

It's not just for back. Check out these muscle-building exercise variations.

These 3 Exercises Are a Waste of Time

These exercises really don't work, and some even lead to injury. Here's why, plus some more effective alternatives.

DNA Gains

New research shows that one type of training may decrease cellular aging and DNA damage, but another type may increase it.

Tip: Build Your Rep Strength, Build More Muscle

Chances are, if muscle growth has stopped it's because you adopted too many fancy techniques instead of just getting stronger. Here's what to do.