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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.

10 Daily Habits of Healthy Lifters

Train hard. Eat right. But what else? It's those little things that can add up to major progress. Here's what our experts are doing.

The Best Damn Posterior Chain Exercises

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

The Simple No-Machines Workout

No machines, no problem! This free-weights only program will build size and strength better than machines anyway.

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.

3 Complexes for Rapid Female Fat Loss

Burn fat, improve strength, increase conditioning, and build beautiful muscle in only a few hard minutes a day.

Deconstructing the Deadlift

There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling.

Squat Mechanics: A Deep Analysis

It's time to finally fix your squat. Here's an in-depth look at squat mechanics from the author of Starting Strength.

Back Squats Vs. Box Squats

The box squat doesn't get all that much respect, but in this match-up, it's the Rocky Balboa of the squat world.

Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

Building a Superhuman Core

Meatheads say, “Just squat and deadlift, bro. That's all the core training you'll ever need.” Too bad they're wrong.

  • Abs
  • Tip: The Best Lunge for Hard Glutes and Pain-Free Knees

    Not only will this lunge variation work better on your saggy ass, it's also safer on the knees. Here's exactly how to do it.

    The Best Forearm Exercise

    Do you have the forearms of a ballerina? Here's a simple way to build a pair worthy of respect, admiration, and fear.

    The Very Best Way to Build Your Chest

    We asked both the pros and the PhDs for their top pec training methods. Their answers may just surprise you.

    The Posture Cure

    What's the point of training if you're always hunched over and hiding your gains? Straighten up to look as strong as you actually are. Here's how.

    Traps Are the New Abs

    Every skinny, weak guy has abs. Big deal. Traps are the true sign of strength. Here's how to make yours huge.

    The Case Against Trap Training

    Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.

    How Natural Is Natural Bodybuilding?

    Our undercover pro exposes the truth about drug-free bodybuilding contests. Yes, it's as bad as you think.

    12 Weeks to Ridiculous Wheels

    A squat-based training plan guaranteed to make your legs not only bigger but stronger too.

    The Waterbury Method

    A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

    The 10 Best Biceps Training Tips

    What's the single best way to build big biceps? We asked 10 pros and experts. Their advice may surprise you.

    The Most Hated Man in Bodybuilding

    In this classic T Nation interview, one of the freakiest, strangest guys in bodybuilding answers some tough questions.

    Tip: Train With Arnold's Golden Six

    This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it out.

    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.

    The Complete Guide to Biceps Training

    Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.