Andreas Abelsson 
This is your no-nonsense blueprint to building big forearms. You can have biceps that threaten to rip your t-shirt sleeves and triceps like horseshoes, but if your forearms look like a couple of sticks, the illusion is ruined. In this article, you’ll learn how to turn those sticks into bowling pins. The best exercises, technique … Read more
This is your complete guide to strength training for runners. You’ll learn why lifting matters, which exercises have the biggest payoff, and how to build strength without compromising your running. You’ll also get time-efficient, proven programs for every experience level, so you know exactly what to do and when to do it. Already sold on … Read more
Key Points: This article is for informational purposes and is not a substitute for professional care. Can You Really Gain Muscle at 70 and Beyond? It’s a common misconception that once you hit a certain age, muscle mass is just a downhill slide. That’s simply not true. Building muscle or significantly slowing down and even … Read more
Oral contraceptives (OCs) change the hormonal environment for building muscle, but research on whether they help or hinder your gains is mixed. Some studies find no difference, others a small benefit. One study found that birth control reduced gains after 10 weeks of training. In other words: mixed evidence. Two new 2025 studies, both published … Read more
Building big calves is notoriously difficult. For some people, massive calves are a birthright. For the rest of us, they refuse to grow no matter how many calf raises we throw at them, with even pro bodybuilders struggling to get them to expand. The good news is that everyone can build bigger calves, even if … Read more
Let’s not beat around the bush: there is no easy way to build big quads. Getting your quads to grow can be a monumental task and requires quite a tolerance for discomfort. In this article, you’ll learn how to build big quads the hard but effective way. If you’ve been squatting until your eyes bleed … Read more
In this article, you’ll learn how to build a big back without making it overly complicated, without bogus exercises, and without unnecessary fluff. When you have the answers to these questions, you know how to build a big back. Of course, it’s still not easy; you have to roll up your sleeves and put in … Read more
The PPLUL split: it sounds like a spell from Harry Potter that accidentally makes your biceps grow, doesn’t it? In the alphabet soup of gym acronyms, this is probably one of the lesser-known. It stands for Push Pull Legs Upper Lower. It mashes up two of the most popular splits (Push/Pull/Legs and Upper/Lower) into a … Read more
The barbell hip thrust and its variations are some of the best exercises you can do to build stronger glutes and a bigger butt. But just throwing a heavy barbell over your hips and flailing around like a fish out of water isn’t going to get you anywhere, except maybe to the chiropractor. In this … Read more
Most gyms have the standard rules posted on the wall, but the real laws of gym etiquette are the unwritten ones. Breaking these won’t get you arrested, but it might get you the stink eye from the large powerlifter in the corner. And nobody wants that. Here are 30 unwritten rules of the gym, categorized … Read more