strength and conditioning

Get the most out of your dumbbell flyes by using a partner-based method.

The exercise is deceptively simple, but there are a series of brilliant elements that come together to make it so effective.

By using double barrel rolls, you can stimulate a muscle across every inch of every rep.

Train your quads, hamstrings, glutes, abs, lower back, forearms, and traps with the trap bar deadlift.

Protect your lower back and maintain balanced form with front squats.

I mean who would have a leg day and not squat, right?

These movements are the basics before you start getting fancy with anything else and they should never be forgotten.

Today's over-forty population thrives on competition, and Olympic weightlifting is a perfect outlet. Here's a safe, effective program.

You have 4 weeks before gut busting holiday meals and some time away from the gym. Make it work.

Focusing on sets and reps takes your attention away from what matters most when it comes to building size.

Implementing drop sets into a properly periodized training plan will increase your chances of reaching your muscular potential.

To fully stimulate a muscle, you must challenge it across its entire contractile range, and this guide will show you how to do it.

It appears that volume is the key determinant of success when it comes to gaining muscle mass, so make this work to your advantage.

The old Russian training principles weren't conceived with your goals in mind.

Smart programming, exercise selection, and execution can go a long way to reducing the risk of injury.

You should aim to keep things as simple as possible to go from tall and scrawny to big and jacked.

When it comes to planning your training: adapt what is useful, reject what is useless, and add what is specifically your own.