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Tip: The Right Number of Calories for Clean Gains

To build muscle at an optimal rate, you need to consume extra calories. But how many? Here's an easy formula to use.

Tip: The Right Reps for the Right Equipment

Choose rep ranges like this to organize your training for better gains.

Tip: The Right Rest Period for Strength Gains

How long should you rest between sets? If your main goal is strength, follow the guidelines here.

Tip: The Right Way to Choose Foods

Four things you can do while grocery shopping to make sure you get the nutrients you need.

Tip: The Right Way to Crunch

The stability ball crunch is a good exercise, but most people screw it up. Here's how to do it right for best results.

Tip: The Right Way to Do Hanging Leg Raises

Great exercise, if you do it correctly. You're probably not.

Tip: The Right Way to Lift for Fat Loss

It's not what you think. Keep burning calories after your workout is done with this counterintuitive training method.

Tip: The Right Way to Use a Chest Machine

Chest press machines work, but they can also wreck your joints. Here's how to get around that.

Tip: The Rolling Dip

Here's a challenging new way to do dips that'll help you move like a gymnast.

Tip: The Romanian Deadlift, Improved

The RDL is a staple lift, but not if you suck at it. Here's how to make it work for you.

Tip: The Russian Special Forces Challenge

They wore body armor. You can just use a belt to add weight. Here's how to do it.

Tip: The Sad Truth About the Bench Press

The world's favorite chest exercise isn't that great at building the pecs. Here's why, plus some better exercise choices.

Tip: The Safe Way to Bench on a Smith Machine

Yes, the evil Smith machine can help you build your chest, but only if you use it wisely. Here's the trick.

Tip: The Safest Chest Press

This lift is easy on your joints, kind to your shoulders, and polite to your achy elbows. And it'll still get you super strong.

Tip: The Scientific Reason Women Need to Go Heavy

How heavy? Here's the science.

Tip: The Secret to Effective Trap Training

If you hit your traps hard and don't have much to show for it, this info is for you. Check it out.

Tip: The Shoulder Stretch You Need

Still have poor overhead mobility? Loaded stretching could be for you. Here's what to do.

Tip: The Side Stretch You Should Be Doing

Do this oblique stretch before and after training and feel awesome. Check it out.

Tip: The Silly-Looking Exercise Your Glutes Need

This exercise will boost your deadlift and build your flat butt... but it looks weird. Who cares? Be weird.

Tip: The Simplest Deadlift Fix

This easy trick will fix your deadlift form and help you pull bigger numbers. Take a look.

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: The Smart Way to Lift Twice a Day

No, you won't overtrain... if you do it right. And the gains are awesome.

Tip: The Smartest Way to Do Circuit Training

Hit every major muscle group and train every movement pattern with this unique and challenging full-body workout.

Tip: The Snack That Shrinks Love Handles

Snack on these in the late afternoon and lose fat around your waist. Really. Check out the science.

Tip: The Squat Machine That Actually Works

Master the belt squat, build your legs, and boost your regular squat and deadlift numbers. Here's how.