Jimmy Peña, MS, CSCS

Summon more muscle fibers and trigger more growth with a more diverse approach to your rep ranges.

Squats, benches and bent-over rows form the backbone of a good mass-building workout, but here are eight “forgotten” exercises that made our list.

Both versions of the pressdown target the triceps. Which version is best for the lateral head?

Who knew the smallest of muscles can summon some of the greatest workouts? Try these killer sessions and watch your biceps grow by bounds.

How to attack your backside? Combine these bigger back training tips and moves to muscle up your upper and lowers lats, middle traps and rhomboids like never before.

Think traditional seated overhead barbell presses are your golden ticket to shoulder mass? Here are 4 variations that’ll do a better job of adding mass to your delts.

Think traditional barbell deadlifts are tops for adding strength and muscle? Here are four variations that can make big improvements to your physique and help you pack on pounds

The dumbbell kickback is a popular exercise for the triceps’ lateral head, but what happens when you choose the cable version instead?

Both moves work the back but which is better at targeting the lower lats?

One of the photos below shows a critical but common mistake on the close-grip bench press. Can you spot which one is wrong?

No gym? No sweat! With just a bench and some dumbbells you can combine these 7 moves for a fierce upper-body workout that can be done just about anywhere!

If you're not taking your squats to great depth, you'll continue to make shallow gains in power. Keep these 6 crucial performance points in mind!

Upright rows are a very popular and effective multijoint exercise for the shoulders, but what happens when you take a wider grip on the bar?

Looking for the very best tips for strength? If you’re seeking personal records, it’s time to check these eight off your strongman list.

The Smith-machine squat is a great compound (multijoint) movement for your quads, glutes and hamstrings, but what happens when you place your feet way out in front of you instead of beneath your body?

Both of these moves will help you achieve better gains at the gym, the question is, which one is better? Our expert takes a look.

To gain muscle, you’ve got to consistently push past muscle failure, but without a training partner you could be out of luck. Here are 5 techniques that can actually take the place of — or work better than — a workout partner.

One of these photos shows a critical but common mistake on the reverse-grip bent-over row.

Both moves work the shoulders, but which one is best at targeting the front delts?

One of these photos shows a critical but common mistake at the top of the flat-bench dumbbell bench press.

Here’s the scoop on machine training to build max muscle. Apply these four tips to turn these machine movements into your own personal assembly line.

Push past plateaus, generate power and train safely — with a machine! Here’s why the Smith machine may be your new best friend in the gym.

Fill out and then stretch your jeans with this tried-and-true leg workout that is sure to pack on muscle and transform your legs into your best bodypart!

One of these photos shows a critical but common mistake on the bench press in terms of grip width on the bar. Can you spot which one is wrong?

Think standing barbell curls are the best you can do to force your bi’s to grow? Here are four unique variations that make an outstanding biceps move an even greater one for adding size.

Deadlifts are great for building mass, but which version is the king of mass builders?

Both moves work the quads, but which one is better at isolating the teardrop (inner thigh)?

The dumbbell curl is a classic go-to move for the biceps, but what happens when you begin with a neutral grip and supinate your wrists as you curl as opposed to keeping your wrists up throughout?

When you hit a training plateau, flip the power switch with these 10 ways to super-charge your workouts and shock your system for lightning-fast muscle gains.

One of these photos shows a critical but common mistake on the kneeling cable crunch. Can you spot which one is wrong?

One of these photos of the Upright Row shows bad form! Can you spot which one is wrong?

Sometimes the simplest approach can be the most effective. Get growing again with this progressive eight-week, barbell-focused routine.

Target your lower back (spinal erectors) with the stiff-legged deadlift.

If your gains have stalled, it might be time to combine the best of two distinct movements into one.

If you’re not taking your squats to great depths, you’ll continue to make just shallow gains in power.

Take two months off from your regular bodybuilding workout to put on 10–15 pounds of muscle this offseason.

Having trouble increasing your max strength? Then consider a progressive, triple-threat system of size, strength and power.

Flip-flopping single- and multijoint moves in your workout can smoke your muscle via pre-exhaust training.

Peak your pec development and make huge gains in two months with this high-intensity training plan.

Unleashing the science behind rep speed will get you to your muscle-building goals, well, faster.

Increase size and strength with this one-arm move.

Finishing your last set of an exercise with a higher-rep set, called a back-off set, can promote big muscle gains.

The Sumo deadlift is a heavy compound move that should be performed early in your workout. Here's how to do it.

If you’re stuck on the bench or in the rack, it might be time to lift outside the box with the farmer’s walk.

When intensity, tactics and techniques run their course, you may find increases in strength come from the least likely sources ...Frequency.

3 reasons why exercise order can speed up your progress or delay your muscle gains big-time.

Come to a dead stop when doing front squats to speed up gains in strength.

Not doing the push-press in your strongman workout? It may be the single biggest exercise missing from your training.