This story is from Manual, GQ’s flagship newsletter offering useful advice on style, health, and more, four days a week. Sign up here to get it in your inbox. Whether you’ve been lifting for years or ...

Ever notice how some people seem to build muscle eating whatever they want, while you’re over here measuring every ounce of chicken breast and still struggling to see results? Here’s what’s really ...

Heimlich is a contributor for TIME. Heimlich is a contributor for TIME. A hard workout can come back to haunt you. When you wake up the next morning and try to get out of bed, everyday motions like ...

Looking to build muscle but feeling overwhelmed by conflicting advice? We got two top trainers to break down exactly how to structure your weekly workouts for maximum gains. Whether you’re a gym ...

If you don't have a lot of time to devote to exercise, compound exercises are an efficient way to get the most out of your workout. Merriam-Webster defines "compound" as "something formed by a union ...

Bench dips primarily target the triceps muscles in your arms. You can also do bench dips at home using a chair instead of a weight bench. Ring dips are a more challenging dip variation that works ...