Research shows why the first half of your calf raise is the most effective.

Less rest = more muscle!

Here, I teach you how to get a complete upper body workout using nothing but medicine balls.

Periodization is the key to seeing continued gains in size and strength from a training program. Here, I break down the most effective periodization models.

This 12-week program manipulates all major training variables for gains in size, strength and leanness.

Target all four areas of the midsection for a fully developed washboard stomach with this ab-training routine.

Build size and functional pulling strength with these four inverted row back routines.

Finish off your next shoulder workout with a muscle-building bang: one-arm cable shoulder presses. Here's the routine to follow.

Add some serious size to your arms with this twice-a-week triceps routine.