The 400-Rep Shoulder-Shocker Workout

You've likely heard the cliché compliment, "They have a good head on their shoulders" when someone's intelligence is being praised. If you're someone...

How Much Protein Do I Need?

The short answer: More than a food label will tell you. Maybe as much as double. The U.S. government sets the recommended dietary allowance (RDA) for...

Can Protein Powder Help You Build Muscle?

Jim Stoppani, Ph.D., a researcher and the owner and founder of JYM Supplement Science, says that whey powder is as close as it gets to a "required su...

The Complete Guide To Rows

There are many ways to do a row: with a barbell, dumbbell, cable, machine or suspension trainer, with one or two arms. Each is a great way to fight t...

Quick Full-Body HIIT!

Even if you love making room in your schedule for long gym sessions, there will always be days when you just don't have a lot of time to work out. Wh...

Ultimate Beginner's Guide To Handstands

There's no doubt about it: Handstands are one of the coolest exercises you'll see while scrolling through your Instagram feed. But unless you grew up...

5 Quick Tips For Packing On Size

Sometimes, life sends you a powerful message in the most embarrassing of ways. "When I was 15," recalls Lawrence Ballenger, now 30, "we had Thanksgiv...

Get The Pec Pump Of Your Life!

Top to bottom and all points in between, fuller means better when working your chest. Outside of the feeling of accomplishment you get in the moment,...

Lawrence Ballenger's Big, Fun Arm Blast

Ask experienced lifters why they set aside a special day to train biceps and triceps, and you'll get all kinds of interesting biomechanical reasons. ...