Use the Smith machine to build cannonball deltoids

Build muscle, get stronger and more explosive, increase endurance – all in the course of 15 reps. Here's how to incorporate Speed Set Training for dumbbell curls, squats and all major muscle groups.

Reap all the muscle- and strength-building benefits of both positive and negative reps with this unique four-week training program.

Build bigger, stronger legs with the "King of Exercises" – the barbell squat. This squatting seminar will provide the basis of your lower body training.

Squat... but only so heavy.

The band-only version of the original 8-week Super Shredded 8 fat loss program.

This great (but underutilized) exercise could be the missing link in your lower body training.

Step-ups can be a great mass- and strength-building exercise for the legs – provided you do them correctly. Here are three simple tips to get the most out of this major lower body move.