The 13 Best Chest Exercises for That Armor-Plated Chest

If you want an armor-plated chest, you'd best be prepared to hammer your biggest chest muscle, the pectoralis major, as well as the smaller pectoralis minor. Put these two muscles on the anvil, then use these 13 exercises to beat them into a chest thick and steely enough to deflect bullets. (Just kidding! Don't try that at home—or in...

Surprising 10 Reasons You’re Not Building Muscle

Packing on muscle is no easy feat regardless of whether you're a string bean or a husky guy. And why you're missing out on gains is typically caused by a number of reasons that can be easily avoided. So if you're frustrated about being stuck in the place and at the same weight, it's time to assess what you're...

My Favorite 4 Fast Pec-Inflating Moves for a Dominant Chest Day

We don’t blame you if you see a chest workout consisting of various bench presses and cable crossovers and start to yawn. We would, too. But look a little more closely at the following routine, because it’s not the same one you and your high school buddies did week after week in the basement. It’s a unique circuit that...

The 9 Best Butt Exercises for Women Who Want a Toned Booty

The best way to get the booty of your dreams? Get off it and work for it. And while lifting heavy is a surefire way to build gorgeous glutes, sometimes you want to get a little booty burn at home using your bodyweight alone. That's where these best butt exercises for women—straight from trainer and YouTuber extraordinaire Kym Perfetto, aka @KymNonStop—come...

Smart 10 Strategies to Lose Fat and Keep it Off

Trying yet again to lose those last 10 pounds? We hear you. In fact, 50 percent of women say that within six months they gain back any weight they've managed to ditch. And more than a quarter have dieted so many times they've lost track of the number. Well, get ready to stop the endless yo-yoing: Science has finally...

Helpful 6 Quad Strengthening Exercises for Bad Knees

Bad knees can put a real downer on your fitness routine. But while it may seem intuitive to rest painful knees, the better solution is actually to strengthen them with gentle movements. Your knee is supported by two main muscle groups: the hamstrings and the quadriceps (quad). The quad is found on the front of your thigh, while the hamstring...

Muscle-Pumping 6 Ways to Gain Muscle Faster With ‘Time Under Tension’ Training

THE AVERAGE GYM-GOING guy looking to build some muscle and size probably does 3-4 sets of anywhere from 6-10 reps. That’s a pretty large range for a workout, even before you consider factors like how fast or how intensely you're lifting. By focusing on timed sets rather than hitting a specific number of reps, you can directly influence the intensity...

Amazing 2-A-Day Training for Radical Gains

Do you want to pack on strength at an alarming rate? Do you have a relatively uninhibited schedule and want to see what you would look like if you "pushed the envelope" for a bit? Do you want friends you haven't seen in a while to stare at your physique and ask, "Dude, what the hell have you been...

Our 4 Exercises for a Thick Back

Some guys have "2D" bodies. They have decent back width and look built from the front, but turn them sideways and they nearly disappear. To achieve front-to-back thickness you have to train for it by hitting the mid-back intentionally for serious volume. And this is where a lot of people say, "Just do pull-ups!" Well, not so fast. The Problem...

The 10-Move Musts in Building a Bigger Yoke

To a tailor measuring you up for a shirt (OK, imagine you're getting married or something; you can't wear t-shirts ALL the time), the yoke refers to the section from one shoulder to the other. Not around the back, but up and over the top. Bigger neck = bigger measurement. To anyone who loves the iron, the yoke is simply...
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