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The-end-of-3x10
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The End of 3x10

Still doing three sets of ten on everything? There are better ways. Here's how to use varied sets for fast size gains or massive strength gains.

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Tip: No Need to Wait So Long Between Workouts

New research says you don't have to wait 48 to 72 hours before working the same body parts again. Here's the science.

Regular Cardio Will Make You Fat

If you want to get leaner while building or preserving muscle, you've got to walk or sprint. There's no middle ground.

Tip: Simple vs. Systems vs. Science

Let's take a closer look at training science, bro-science, and the gurus who claim to know it all.

Tip: The Bodyweight Squat Test

There are a lot of strength tests out there, many unrealistic. But here's one that you and everyone else should be able to pass.

Tip: Work Glutes While Brushing Your Teeth

When your glutes won't activate during lower body exercises, they start to get soft and shapeless. Here's a simple way to keep them round and hard.

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Tip: Two Simple Ways to Build Bigger Biceps

Two simple adjustments will make your dumbbell curls much more effective. Check 'em out.

CrossFit and High-Rep Olympic Lifting

Are high-rep Oly lifts dangerous? Will they fail to make you strong? Here's what a variety of experts have to say.

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Tip: Squeeze-The-Bar-In Bench Press

If chest size if your goal, don't use the common spread-the-bar-apart cue. Instead, squeeze the bar in. Here's why.

Get Jacked, Not Skinny Fat

Most guys who try to get huge just end up getting fat. Or worse, skinny fat. Here's why that happens and how to prevent it.

Omega-7: The Lifter's Fatty Acid

Want to be leaner, healthier, and build more muscle? Get more Omega-7's in your diet. Here's why, plus the foods you need to eat.

Thib's Quick Tricks

Magnum guns, bowling pin forearms, and a Herculean torso, all in one article.

1 Exercise, 7 Ways to Build Legs and Glutes

It's one of the best lower-body exercises in existence, but there are many ways to do it. Have you tried them all?

The Truth About Ass-to-Grass Squats

Some people say the only correct way to squat is ATG. And some people are a little smarter than that. Here's the truth.

Stupid Things Young Guys Do in the Gym

Ten mistakes younger guys make in the gym.. and yeah, some older guys too. And some women.

10 Things Vegetarians Get Wrong

Avoiding meat isn't as healthy or ethical as many like to think. Got a smug vegetarian friend? Send him this.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

The Truth About the Media Creatine Scare

Something was fishy at the high school in McMinnville, Oregon. Was creatine to blame? Here’s the real story.

"Glue" Exercises Gone Wrong

You've no business searching for the latest gimmicky exercise if you're butchering basics like seated rows and push-ups.

Tip: Do Landmine Lateral Raises

Build your shoulders with this unique exercise that feels great even on well-worn delts.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

Top 10 Deadlifting Mistakes and How to Fix Them

When a guy who can pull 800 pounds in his sleep talks deadlifting, you'd better listen up and take notes.

5 Realistic Tests of Strength

How much weight should you be able to lift? How many reps should you be able to do? Here are some guidelines for natural, non-mutant lifters.

Tip: The Truth About Cortisol, DHEA, and Test

Does high stress really lead to low T? Here's the deep science.

The Best Damn Workout Plan for Natural Lifters, Part 2

Not using drugs? Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route.