Training for your goals is about more than one muscle group. This program will lead you to well-rounded gains.

Take the renegade row, for example. It combines a basic pushup with a one-arm dumbbell row to create a brutally effective move that builds serious upper-body strength. All you need is some space ...

Let sports scientist Ross Edgely teach you how to pack muscle on your biceps, forearms and shoulders by mastering bicep curls ...

Exercise scientist Dr. Mike Israetel broke down five common lifts that you can replace to help with optimal muscle growth.