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Tip: The Goblet Squat Test

If you can pass this test, move to heavy barbell squats. If not, you have some work to do first.

Tip: Obey the Mirror Rule

Most gyms have mirrors, but did you know there are some unwritten rules about them? Learn them here

Tip: Nail Your Upper Glutes

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

Tip: The Upper-Body Exercise You're Missing

Add this to your training and boost your upper-body strength, core strength, and even your bench press PR.

Tip: The Best Bench Press for Chest Development

Looks scary, but it's the best way to bench if your goal is chest size.

Tip: The 5 Best Ab Exercises for Athletes

Build a strong core that not only looks good, but makes you a better athlete. Here's how.

Tip: The Absolute Best Way to Burn Calories

This training method burns a whopping 400 calories in just 20 minutes. Check it out

The Truth About Waist Trainers

Figure and bikini competitors use them. Celebrities endorse them. But what's really happening to the body when squeems are used? Here's the nasty truth.

Tip: Don't Let Exercise Kill Testosterone Levels

Stop exercise-induced drops in T with a tiny dose of this vitamin.

Tip: Don't Be a Gym Creeper

Are you the resident d-bag in your gym? Find out here.

Tip: Do 20 Reps Of This Before Benching

Do this simple exercise often to fix your posture and make your shoulders feel awesome when you go heavy.

Tip: Push Until You Can't. Rest Until You Can.

Here's how females really need to train for fat loss and muscle gain.

4 Tests Every Lifter Should Be Able to Pass

You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises. Can you?

Tip: Grow Thicker Muscle Fibers

This natural compound improves insulin sensitivity, manages testosterone and estrogen, and makes muscle fibers grow.

Tip: Do Rice Digs for Grip Strength

Increase forearm and finger strength with rice, then hoist some heavier weights. Here's how.

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.

Body-Part Splits Are Dead

They work for newbies and drug-aided pros, but for the rest of us, body-part splits rob us of growth. Here's what to do instead.

Tip: The Biggest Clown in the Gym

Are you a micro-repper? Don't be. Everyone is laughing at you.

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

Tip: A New, Old Way to Build Massive Quads

Take this old-school leg builder and make it even better for quad development. Here's how.

Tip: The Only Good Smith Machine Exercise

This crazy-looking training method will improve your bench press strength.

Tip: Do the Aipa Row

One row to build your back and biceps, boost your deadlift, and even improve your posture. Check it out.

Ugly Ab Training

Forget about trying to build pretty abs with crunches. Instead, build nasty-strong abs and they'll look great too. Here's how.

  • Abs
  • Tip: The Machine That Strengthens Your Pull-Ups

    Most assisted pull-up machines will NOT make you better at regular pull-ups, but there is one that will. Check it out.

    Tip: Do This BEFORE Benching & You'll Lift Heavier

    Prime your nervous system before bench pressing to unlock your strength potential. Here's how.