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7 Lifting Rules That Actually Don't Matter Much

You might think these things are damn important to your training. In truth, they're not as crucial as you think.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

Unleash Your Testosterone!

Is a lot of your natural testosterone bound up in your body, unable to be used? Probably. Here's exactly how to free it up.

Primer 52: The Program

Completely reshape your body with this sophisticated and straightforward diet and training plan.

Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

The 7 Most Important Lifts

Quick, name the seven most effective exercises. Got it? Now see if your list matches ours.

Building the Complete Yoke

This program will build your traps, rear delts, and neck, but also your other yoke muscles.

Tip: Two Surprising Exercises for Shoulder Health

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

How to Look Jacked in 3 Weeks

If you only had a few weeks to fine tune your physique and look your best for an event, what would you do? Here's what our pros said.

Tip: The Forgotten Grip Strength Builder

Go lighter for more gains? Yes. Work your way up to doing this exercise for 5 minutes straight for big forearms and a monster grip.

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.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

A Lifter's Guide to Alcohol

What impact does drinking have on your physique and performance goals? How does alcohol affect testosterone, estrogen, HGH, and cortisol? The answers here.

The Best Lift for Every Body Part

Can't spend a ton of time in the gym? Build a physique that looks like you do. Make these exercises a priority.

Is Your Ab Workout Making You Look Fat?

Many people, especially women, believe that deadlifts and squats can make them look blocky. False. But the wrong kind of ab training can!

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

The Anti-Bodybuilding Hypertrophy Program

Get back to bodybuilding's roots and build muscle using old-school strongmen techniques.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

Tip: What 2 Weeks Off Really Does to Your Body

Here's how that vacation will affect your size and strength.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.