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6 Things They Don't Teach in Bench Press School

The bench press is one of the most technical lifts. Here are some rarely considered tips and techniques to master this tricky lift.

The 4 Mandatory Lifting Movements

Check this out before you DIY your workout plan. Choose a lift from each section and get ready to dominate.

Tip: A Simple Guide to Double Progression

Stuck in a strength plateau? Try this method and smash that next PR.

How to Prevent Old-Man Butt

Build strong glutes, improve your big lifts, and prevent grandpa-ass. Here's how.

Tip: Better Than Dumbbell Flyes

Flyes are fine, but make this change and you'll build much better pecs.

Shoulder Training: The Mountain Dog Way

The shoulders make the physique, they say. Here’s how to finally get yours bigger and stronger.

The Top Ten Triceps Exercises

The best exercises for big, strong triceps. Are you using them? Check out this list.

7 No-Barbell Strength Tests You Need To Pass

A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests?

Tip: The Protein Supplement for Knee Pain

Reduce knee pain fast with this research-backed diet hack.

Tip: Eat Pie. Build Muscle. Stay Lean.

Need a high-protein breakfast? Need it fast? Want it to be chocolate pie? Try this no-bake recipe.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

5 Bodybuilding Lies You Probably Believe

Have you fallen for one of these myths? The surprising truth about free weights, leg training, chest exercises and more.

Tip: Master the Z-Press, Build Your Shoulders

Can't do this exercise? Troubleshoot the problems with this handy guide.

3 Ways to Build Muscle by Doing Cardio

If cardio is causing you to lose gains, you're doing it wrong. Here's how to build your glutes, hamstrings and quads with conditioning work.

Tip: The Best Weird Calf Exercise

Looks kinda silly, but this exercise will add size to even genetically cursed calves.

The Full-Body Dumbbell Workout Program

Got some dumbbells? Then you'll never miss a workout. Do this full-body plan every other day.

Tip: Real Spinal Decompression for Lifters

Lifting weights stunts your growth. That's a myth, right? Maybe not. Here's what can happen and how to prevent it.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

The Suicide Grip: Dangerous or Smart?

A thumbless grip is scary to lifters who don't know how to do it, but it can be used safely. In fact, it's better for your shoulders. Here's why.

6 Exercise Swaps for Huge Results

If an exercise is causing the wrong kind of pain, swap it out. These moves work just as well... and maybe even better.

The Key to Continuous Muscle Growth

Here's what to do when your training plan stops working. And it will stop working.

4 Myths Many Lifters Actually Believe

The practices some lifters still swear by are dumb and counterproductive. Got someone telling you to do these? Don't. Already doing them? Stop.

A Tried and True Bodybuilding Program Template

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.