You'll need to dial in your training for the gains you want—and that starts by structuring your workouts right.

Ready to test your fitness? See how many strict pull-ups you can do in 60 seconds and learn how to improve your strength and endurance with these expert tips.

So, “while maxing out may be difficult, high reps and sets are especially beneficial,” Abrams says. (Noted!) Ready to get in on these gains? Start with the back workout below. Instructions ...

Stand with feet shoulder-width apart, gripping a barbell across the top of your chest. Take a deep breath, create tension ...

Transform your back with effective workout routines, nutrition advice, and lifestyle changes that target stubborn back fat ...

This can then increase the likelihood of muscular gains, which is what we're all here for. Listing the best lengthened ...

Struggling to lose belly fat? These 7 simple exercises can help you tighten your core and burn fat effectively. Add them to your daily routine for faster results.

Lift them back up. Repeat for 8-12 reps. Why it works ... that before they add heavy weight training into your program, they have developed high-quality movement patterns, Booth says.

Ready for an upper body pump? Here's trainer Sandy Klar's three-move answer to building stronger arms and shoulders.