Get both big and strong in 4 weeks with the 4-Minute Muscle mass-gaining technique combined with periodized strength training.

Enhance upper-body development and endurance with this classic military exercise that's often performed incorrectly.

This 44-year-old mother of two realized resistance-training isn't just for men and completely changed her body – losing nearly 20 pounds and 15 inches total.

Maximize deltoid size and strength with the best mass-building move there is for shoulders.

Building muscle requires a combination of strength training and proper nutrition. Focus on compound exercises like squats, deadlifts, and bench presses to target multiple muscle groups at once. Aim for progressive overload by gradually increasing weight or reps over time. Adequate protein intake is also crucial for muscle growth.

She overcame poor body image and eating disorders by adopting a strength-training routine, a healthy diet, and JYM System supplements.

Use these tips and tricks to accelerate your fat loss and get leaner quicker than ever before.

The way you perform your reps can make a HUGE difference. Here's my breakdown on changes you can make to this crucial training variable.