Sam Rider

Often overlooked, Romanian deadlifts are the key to bigger, stronger legs

Build a bigger chest at home using dumbbells with this 10-move workout

Our pull-up guide will help you take on the most challenging of fitness classics for serious upper-body strength

Get to grips with the kettlebell and build functional fitness with this four-move circuit

Upgrade your crunch by introducing some weight

All you need is a pair of dumbbells

This six-move circuit is suitable for all levels – the faster you go, the better the burn

Build boulder shoulders with Schwarzenegger’s patented lift

Stand to attention to reap the abs-building benefits of the military press

Bulk up with training tips and workout from world’s best

New Zealand’s world-beating rugby union team use this routine to build all-conquering stamina – see how your scores measure up

Row, ski or spin your way to better anaerobic capacity

Increase your strength and resilience with these workouts for your lower back

Develop good lat pull-down form when you hit the machines and build a broader back

British Hydrow athlete Mike Dostal breaks down three of the company’s signature rowing machine workouts for beginners

Swerve these weights room mishaps to keep your training on track

How hybrid training will help you build athletic muscle fast and make you indestructible

How one tiny weight can torch calories and fat

Feed your gains by knowing your bulking dos and don’ts, plus what it's like to follow a 10-week bulking plan