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Big Bench, Big Chest: 5 Training Secrets

Little-known tips on bench pressing, chest development, and shoulder health that your coach or clueless personal trainer never told you.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Big Bang-For-Your-Buck Exercises

Want to build great abs? Forget sit-ups. Want great biceps? Forget all those curls. Want a great chest? Forget the bench press. According to Chad, isolation movements are a waste of time. He's either nuts or a great visionary.

Big Bad Bench

To bench big you have to have a plan. And if you've gone beyond beginner status that plan will have to be strategic. Start with this.

Big Back, Big Chest, Real Fast

Six days each week, do 100 push-ups and 50 pull-ups. Sounds simple and maybe a little crazy, but it works. Get the full plan here.

Biceps, Fast or Slow?

A Research Study Analysis

Beyond the Farmer's Walk

If you're not doing these loaded carry exercises, then you're missing out on muscle growth, strength gains, and much more. Check out these 6 variations.

Beyond Kettlebells

Mike Mahler knows a lot of training bad asses but he thinks they're complete pushovers in their personal life. They avoid risk and couldn't make a tough decision if their lives depended on it. He wants to change that.

Better Than Thrusters

Barbell thrusters are known for hypertrophy + heart-pounding intensity, but they have a lot of drawbacks. Here are two better methods.

Better Than Regular Squats

Five reasons why this type of squat beats the standard version for most people.

Better Than CrossFit and Powerlifting

Powerlifting has a total – the sum of its three lifts. CrossFit has a total too. But are they really the best tests of athleticism? Enter the Pendlay total.

Best Ways to Audit Your Program

All training programs should have a simple audit. It’s time to look under the hood and see what’s missing.

Best of Triceps

Seven proven exercises and training methods to add some size to your sad little triceps.

Best of the Best of the Back

Dorian Yates had a big back, but he trained it wrong. You heard me, wrong. At least that's what Scott Abel says. But you know something? After we read this article, Scott convinced us. We're now doing it the Abel way.

Best of Shoulders

Unique exercises and workouts to help you build a great sets of delts. Check ‘em out.

Best of Quads

Five great exercises to hammer your quads. Some you know, some you don’t! Check ‘em out.

Best of Hamstrings

Why are hamstrings usually underdeveloped on most lifters? Because most lifters only train a portion of the muscle group. Change that. Here’s how.

Best of Chest

Five great pec exercises, some you’ve tried and some that may be brand new to you.

Best of Calves

Are calves an afterthought in your program? Yeah, that’s why yours are kinda sad. Make 'em happy with these exercises and workouts.

Best of Biceps

Nine biceps exercises proven to work better than standard curls.

Best of Back

Seven great back exercises you definitely need to try.

Best of Abs

Most of you just have an ab, as in one non-distinct blobby area between your pecs and your naughty parts. Here's how to make your singular ab into plural abs.

  • Abs
  • Best Grips for Faster Gains

    Don't just grip it and rip it. The right hand position can help you build muscle and strength. Here’s what you need to know.

    Bench, Squat and Deadlift: How Often?

    Most people train the big lifts once or twice per week. But the strongest people in the world use a much higher frequency. Here’s what you can learn from them.

    Bench Press Without a Bench

    Elite strength athletes love this lift. Here are 6 ways to do it that'll get you strong and make your bum shoulders feel awesome.