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Tip: Use 3-Second Descents for Biceps

Want arm growth? Extend the eccentric phase of biceps exercises. Just follow the guidelines here.

Tip: Upper-Body Day? Do This Drill First

Wake up your upper back, shoulder stabilizers, and more with this simple warm-up exercise.

Tip: Upgrade Your Shoulder Raises

Build more muscle with lateral raises and front raises. Here's how.

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.

Tip: Up With Two, Down With One

Build more upper-body strength and size with this brutally tough training method.

Tip: Unlock New Gains

Here's the smart way to build training intensity and keep the gains coming.

Tip: Unilateral vs. Bilateral Training

Which is better? Here are the facts.

Tip: Understand the Law of Metabolic Demand

Stop using the word "weight" and get smarter about calories. This will help.

Tip: Understand and Control Nutrient Partitioning

You've heard that term before but what does it really mean? Here's what you need to know.

Tip: Unbalanced Training for Bodybuilding

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

Tip: Ultra-Processed vs. Unprocessed Diets

Did we need a study for this? Probably not, but the results are still fascinating. Check it out.

Tip: Two Ways to Train Abs with Bands

Abs and obliques need resistance to get strong. Here are two exercises you can do anywhere.

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: Two Ways to Build a Lagging Muscle

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

Tip: Two Vegetables That Grow Muscle

Research shows these veggies deactivate the muscle growth inhibitor, myostatin. Check out the science.

Tip: Two Truths About Training

To stay motivated in the gym, you need to know the truth about training and making progress. In fact, you need to know two truths.

Tip: Two Tricks for Perfect Squats

Here's how to quickly fix your ugly squat and perfect your form.

Tip: Two Tricks for a Better Kettlebell Swing

It's one of the best posterior chain exercises... if you do it right.

Tip: Two Tips for Perfect Deadlifts

These simple cues will make your deadlift feel awesome, keep you safer, and help you pull more weight.

Tip: Two Things That Beat Coffee for Workouts

Tired before your workout? These two things may be better than caffeine for optimizing exercise performance.

Tip: Two Things Steroid Users Need

Using bodybuilding drugs can be risky. Here's what users need to do to stay as healthy as possible.

Tip: Two Surprising Exercises for Shoulder Health

These two moves can help you prevent and even eliminate shoulder pain.

Tip: Two Squat Variations You Need to Try

Squat multiple times per week for best results, but be smart about it with these load and style variations.

Tip: Two Quick Tips for Better Benching

Remember these cues the next time you bench press and you'll get a better workout.

Tip: Two Quad-Building Bike Workouts

Some of the biggest quads in sport are built on bicycles. Here's are two leg blasting bike challenges you can do in the gym.