Best Gear for Strength Training
Today there are thousands of products to use in and out of the gym, but which ones do you actually need to build strength? March 10, 2022 • 3 min read
The Best Way to Start a Fitness Routine
We all know that if you want resultsâwhether it's better fitness, eating healthier, or simply starting a new workout, you should work hard to change the habits you've spent a lifetime forming. February 07, 2022 • 4 min read
True Muscle: 9 Weeks to Elite Fitness
True Muscle is the hybrid fitness program you've been waiting for. It delivers muscle, but also strength, conditioning, and overall badass athleticism. February 07, 2022 • 2 min read
Shawn Ray's Lethal Leg Routine
IFBB legend Shawn Ray takes you through his surprisingly simple, yet exceptionally brutal mutant-making leg training program. September 20, 2021 • 4 min read
7 Different Ways To Squat
Change up your workout and get totally toned legs with these powerful squat variations! September 10, 2021 • 4 min read
Anatomy of Growth: How to Train Your Leg Muscles
If you're serious about building an aesthetic, athletic physique, you simply have to develop your legs. Learn the best exercises and techniques to make your quads and hamstrings pop! August 10, 2021 • 4 min read
Leg Workouts for Women: Build Strong, Sculpted Quads!
Build your legs the right way with these expert-created thigh workouts for every experience level. These are the best leg exercises for women, arranged perfectly to achieve every physique goal! July 23, 2021 • 13 min read
Glute Workouts for Women: Get A Bigger Butt!
These butt workouts build a shapelier lower body by using the best glute exercises at precise volumes. This is how the fitness professionals get it done! July 21, 2021 • 6 min read
The Best Workouts to Get Bigger Legs
Leg day is calling. Are you ready to pick up? These five brutal leg workouts can help add muscle mass to any lifter's lower body. Beginner or advanced, your new favorite lower-body workout is right here. July 09, 2021 • 8 min read
6 Big Reasons Your Legs Aren't Growing
Some people say you can't go wrong as long as you're training legs at all. It's not quite that simple! These leg day sins are what's holding back your gains. Fix them and better muscle-building workouts will be your reward! May 18, 2021 • 4 min read
6 Big Reasons Your Calves Aren't Growing
Doing all the calf exercises and find that you're still stuck at "skinny?" Before you blame genetics, take a look at your calf workouts. Fix these blunders and turn your calves into cows! May 17, 2021 • 5 min read
No Pants? No Problem. Shredded Legs Are Worth Showing Off!
In honor of National No Pants Day, we asked our members to pull up their shorts (or pull down their pants!) and show off some upper-thigh definition with their best quad flex! May 06, 2021 • 2 min read
The Gym Selfie Leg Workout You Never Knew You Needed
A leg workout that maximizes the volume and pump is essential for defining your quads and making those hamstrings pop! If you want legs that scream, "I'm ready for summer," here's your routine! May 06, 2021 • 3 min read
How to Train Through Knee Pain and Be Unstoppable
Knee pain can stop a lifter in their tracks like almost nothing else. These are the best exercises for chronic knee pain, and the best training techniques to keep from making things worse. May 05, 2021 • 4 min read
The Back-and-Knee-Friendly Lifting Workout You've Always Wanted
Don't believe that you have to baby yourself because you have a history of back or knee pain. This joint-friendly workout will deliver pain-free muscle and strength gains! May 05, 2021 • 2 min read
10 Best Leg Workout Exercises for Building Muscle
Better leg days are in your future. These are the exercises you need to have in your leg workouts for strength and mass! April 16, 2021 • 1 min read
Bodyweight Home Workout to Sculpt Your Legs and Butt
Bodyweight supersets, high-intensity cardio, and follow-along instruction help you sculpt your quads, hamstrings, and glutes while you build muscle and burn calories in the comfort of your own home! March 23, 2021
Ask the Muscle Doc: Is Calf Development Purely a Function of Genetics?
The debate has raged for decades: Is building calves a question of nature or nurture? A new study yields some surprising answers. July 08, 2020 • 4 min read
The 10 Best Single-Leg Exercises You've Probably Never Tried
Growing sexy and strong legs and glutes is a slow race, but don't make it slower by neglecting single-leg exercises. And, yes, you have more options than just lunges. August 06, 2019 • 4 min read
The One-Move Leg Workout from Hell!
In the gym, at home, or wherever you train, you can do this burner of a lower-body workout with nothing more than a single heavy object to hold. You can do more if you want to, but this is really all you need! June 18, 2019 • 6 min read
Build Your Hams and Calves In 3 Moves with Branch Warren
What you see in the mirror only tells part of the story. Bodybuilder Branch Warren has the quick, intense protocol your leg day is lacking. Tack it onto your quad work and prepare to be humbled! May 20, 2019 • 5 min read
Train Your Posterior Chain for Better, Safer Gains
If you want a body that moves better, performs better, and gets stronger faster, with less potential for injury, it's time to give your posterior chain the attention it deserves. April 23, 2019 • 5 min read
Ultimate Beginner's Guide to the L-Sit
L-sits may look fairly simple, but they require tremendous strength and flexibility. Work through the correct progression, and you'll nail the full thing and get its big-time benefits! April 11, 2019 • 4 min read
Dunkademics: 5 Moves for a Sky-High Vertical Jump
Former Harlem Globetrotter and dunk phenom Myree Bowden takes us to school with the five moves that raised his vertical jump from 45 to 53 inches. March 20, 2019 • 4 min read
5 Techniques for Developing a Killer Quad Sweep
So your V taper resembles a superhero's, but your legs look more like a PEZ dispenser. Here are the five best moves for improving your quad sweep. February 04, 2019 • 3 min read
The Quad Guy's Guide To The Leg Extension
The leg extension machine receives a lot of bad press, but Julian Smith thinks that's a lot of bunk. Here are his dos and don'ts when using this popular, yet widely botched, machine in your workouts. January 10, 2019 • 3 min read
Lone Star Legs: Instant Motivation From 3 IFBB Pros
Everything's bigger in Texas, especially legs when you train with the intensity of Guy Cisternino, Branch Warren, and Johnnie O. Jackson. January 04, 2019 • 1 min read
Ask The Super Strong Guy: Is Leg Drive Important For A Good Bench Press?
The hardest part of a bench press is raising the bar off your chest. Good leg drive helps you move the bar until your strong pressing muscles can take over. Put together a leg drive bench press and prepare to break some old PRs. October 12, 2018 • 3 min read
Calf Raise Death Set: This Is How To End Leg Day
Lifters usually take one of two approaches to calves: go HAM with weight or volume, or skip it entirely. Here's a simple yet sinister protocol that is perfect for adding size, and can even improve your squat! October 02, 2018 • 4 min read
3 Popular Exercises That Can Hurt Your Knees and How to Modify Them
Done incorrectly, squats, walking lunges, and box jumps can make your knees as squeaky as the Tin Man in The Wizard of Oz. You can't exactly grease these joints into shape, but you can help them stay healthy. September 21, 2018 • 3 min read
Ask the Ageless Lifter: What's the Most Important Muscle Group?
Where should your priorities start in the gym? Our expert on training for older lifters says it all starts with a single muscle group that can have the most impact on body composition, quality of life, and overall functionality. September 20, 2018 • 4 min read
Don't Diss The Goblet Squat Until You've Survived This Workout
The goblet squat can be every bit as hard as any other lower-body move, if you program it right. Use this video protocol to test your lower-body strength, and then take it to a new level! August 13, 2018 • 4 min read
Expect No Mercy: Maxx Charles Takes You To Hamstring Hell
If the word "dropset" doesn't strike fear in your heart, you've clearly never done one of this man's workouts. Plate after plate, set after set, Charles will take your hamstrings to some scary, but good, places. July 24, 2018 • 5 min read
Battle Rope Leg Waves: The Ultimate In Lower-Body Power And Pump
You may think you know the ropes, but not like this! Strap in, kick off, and be prepared for one of the most challenging lower-body movements of your life. May 04, 2018 • 5 min read
3 Ways To Spice Up The Rear-Foot-Elevated Split Squat
You've done them with body weight or a couple of dumbbells. But have you done all of these variations of this classic lower-body strength and muscle-builder? You need these in your leg day arsenal! May 03, 2018 • 5 min read
Minimalist Muscle-Building Leg Workout
Trainer and fitness model Tyler Holt strips down leg day to the muscle-building essentials in this no-nonsense, all-power lower-body workout! April 27, 2018 • 4 min read
7 Game-Changing Glute Training Tips
Don't trust the big moves to build your seat of power. Try these techniques, and soon you'll be quoting from the gospel of glutes to any lifter who will listen! February 13, 2018 • 6 min read
The 4 Best Calisthenics Exercises To Build Jacked Legs
Yes, you can earn strong, seriously built legs with nothing more than your body. Here are the essential moves to know, and how to program them! February 12, 2018 • 4 min read
Julian Smith's Signature Moves For Legs
A perfect balance of lower-body size and definition like Julian Smith's doesn't happen by accident. Here are the unique techniques this rising fitness star uses to build his signature body part! January 05, 2018 • 4 min read
Your Guide to Building Next-Level Legs
Build bigger wheels. Move bigger weights. And remind yourself what leg day is supposed to feel like (Spoiler alert: It's brutal). December 27, 2017 • 2 min read
The 12-Exercise Leg Workout For Maximum Gains
If you want well-proportioned, balanced, and strong legs, NutraBio-sponsored athlete Anthony LaVigne has the perfect workout for you. Warning: You may need a walker to get from the gym to your car after this one. November 17, 2017 • 5 min read
What Every Bodybuilder Needs To Know About Cycling
Kris Gethin learned a lot during his journey to become a hybrid athlete. Here are some of his best tips for anyone who wants to try cycling while still maintaining their bodybuilding physique. October 11, 2017 • 5 min read
Guide To Building Wheels Of Steel
Want a balanced leg workout that gives your quads and hamstrings everything they need to grow? Look no further than Julian Smith's balanced and tactical total-leg workout! October 10, 2017 • 6 min read
Podcast Episode 28: Old-School Training Wisdom From Julian "The Quad Guy" Smith
He's a highly popular trainer and bodybuilder who also happens to have one of the most impressive sets of wheels out there. But Julian Smith doesn't keep his training secret! He shares plenty that you can use right away in this in-depth conversation. October 02, 2017 • 48 min read
The 6 Grittiest Backside Exercises You're Not Doing
Your hamstrings and glutes are some of the most powerful muscles on your body, and your training for them should be serious business. Use these accessory moves and watch your big lifts go up, and your big muscles get bigger! September 18, 2017 • 4 min read
The 3 Best Machines For Getting Ripped!
Dumbbells rule and barbells are awesome. But if you want to get ripped, build muscle, and improve your functional fitness, a little extra time on the machines might just be the answer you've been looking for! August 24, 2017 • 3 min read
Got 15 Minutes? Hit The Stairs With This Plan
There's a free tool near you that can help you forge fitness out of thin air. It's a flight of stairs! With just 15 minutes, you can build real-world strength in your legs and abs, clear your mind, and get a sweat on. Here's how. August 16, 2017 • 2 min read
Sculpt Your Lower Body With Erin Stern!
Carve your perfect quads, hams, glutes, and calves with this complete hip-to-toe program. Erin Stern provides all the cues, details, and workarounds to make it fit with your gym! August 03, 2017
The 5 Best Suspension-Trainer Moves For Legs
Who says a squat rack is the only way to train legs? Build real-world strength, iron out imbalances, and seriously challenge your core with these lower-body moves! July 25, 2017