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Tip: A New Way to Build Your Traps

Not only will this exercise strengthen your traps, it'll also keep your shoulders healthy. Check it out.

Tip: Build Size with the 3-50 Method

Use this set-rep scheme with any lifting exercise and you'll build some new muscle. Warning: It's brutal. Take a look.

The Best Advice for Women Who Lift

You're already a woman who lifts? Good. Now here's what T Nation pros say you should focus on next.

5 Things Natural Lifters Can Learn From Pros

Arnold, Dorian Yates, Lee Haney, Sergio Oliva, and Larry Scott were among the greatest bodybuilders of all time. Here's what you can learn from them.

Tip: The Best Trap Exercise You're Not Doing

People will look at you funny when you do this exercise. That's okay, your traps will be bigger and stronger than theirs. Take a look.

The 500 Rep Shoulder Workout

Change the look of your physique in 12 workouts with this insane (but intelligently designed) delt specialization plan.

Tip: Do the Dead-Stop Row for a Bigger Back

You already know you need to "row to grow" but you've probably never tried this effective row variation. Check it out.

Tip: How to Improve Squat Mobility & Stability

One exercise will help with both. The results? A bigger, better squat. Check it out.

Creatine: Scam or Staple?

Creatine has been around forever, but you don't hear much about it these days. Does it even work? Should you be taking it? Here's what you need to know.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

Tip: The Pull-Up That Builds Your Whole Back

This exercise might be too tough for you, but even just a few reps will fire up your upper back and lats. Take a look.

Tip: Treat Lower Back Pain the Smart Way

Ever roll around on a lacrosse ball or two tennis balls taped together? That might be hurting more than helping. Here's a better way.

Tip: Let Go of Control and Grow

Here's one of the big “secrets” of success in the gym. Most people won't want to hear it. That's why most people are weak.

Tip: The Stretch You Should Do Every Day

Feel better in 30 seconds. This is a must for those who have to sit a lot at work. Take a look.

Tip: Choose The Right Weight

Most lifters trying to build muscle are either going too light or too heavy. Here's how to find your sweet spot for hypertrophy.

Tip: Stop Sitting on a Ball

This popular form of self-therapy isn't a good fix, and it can make things worse. Here's why, plus a better way to soothe your butt-hurt.

Tip: You're Doing Lateral Raises Wrong

It's a common form mistake and an easy fix. Here's how to do it right for better results.

Tip: The Right and Wrong Way to Stretch Hip Flexors

Yes, you need to stretch your hip flexors, but you'd better do it right. Here's what you need to know.

Tip: Burn Until You're Big

Good news: This hypertrophy training technique works fast. Bad news: It feels like your muscles are on fire. Try it if you dare.

Tip: The Worst Way to Stretch Your Chest

Most people really mess up this common pec stretch. Here's why you should avoid it and what you should replace it with.

Tip: Want Lats? Do One-Arm Barbell Rows

Not dumbbell rows, but barbell rows with one arm. Here's how to do it.

Tip: Stop Doing the Standing Hamstring Stretch

This popular stretch can do more harm than good. Here's why, plus a much better alternative.

Bodybuilding: A Reality Check

Thinking about competing in bodybuilding, physique, figure, or bikini? Then you need to read this eye-opening blog by an insider.

Tip: Lift Better. Think Better. Take This Amino Acid.

This amino improves your focus, mood, energy, and even learning abilities. Here's the science.

Rehab Gone Wrong

Foam rollers, lacrosse balls, back walking, kettlebells. Can these work as tools to fix tightness and pain? Not when you use them like this. Here's what works better.