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Tip: The 4 Keys to Bigger Triceps

You need more than 3 sets of 10 of your favorite triceps exercise if you want maximal growth. Here's what to do.

Carb Cycling That Actually Works

Carb cycling doesn't work the way you think it works. But it can be used to preserve strength, energy and muscle while losing fat. Here's how.

9 Tips for Dedicated Lifters

Ten years of lifting will give you knowledge. But Dan John has been lifting for almost 50. That will give you wisdom. Here are his best tips.

Leg Curls 2.0

Here's how to modify the leg curl with some innovative movements that will build a strong posterior chain and a rock-solid ass to match.

4 Bench Press Lies

If your bench press numbers are stuck, it's probably because you've misinterpreted the good advice of geared lifters. Here's how to get unstuck.

Tip: Drink This To Prevent Sun Damage

Drink some every day and you may prevent sunburn and maybe even reverse sun damage. Details here.

Tip: For Bigger Biceps, Do This Exercise

Nope, it's not the curl. Here it is, plus a gym-friendly alternative.

Tip: Try the 8 x 3 Method for Hypertrophy

Can you really build a lot of muscle doing only 3 reps? Yep. But you need to follow four rules.

Tip: The One Exercise You Need to Do More Often

It improves posture, shoulder health, and much more. Check it out.

My Favorite Lower Body Warm-up

Forget the 45-minute warm-up routines - here's how to get set for your next squat or deadlifting session with just a few moves.

The Complete Guide to Biceps Training

Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.

Tip: Want Size? Use the Omni-Contraction Method

This is one of the best ways to perform sets for hypertrophy goals. The only downside? Blood will squirt out of your eyes.

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.

Tip: This Ingredient Boosts T in Men and Women

This herb works through different mechanisms to benefit both sexes. Here's the science.

Olympic Lifting For Bodybuilders

Dozens of top bodybuilders, including Arnold, have used Olympic lifting to build their physiques. So why haven't you? It could be just what you need.

7 Tri-Sets For Mass

Blast your abs, shoulders, arms, chest, and back – even if the gym is packed and you're short on time. Here's how.

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Tip: Prevent Pec Tears with the Floor Press

The floor press prevents over-stretching at the shoulder joint and eliminates an excessively stretched pec tendon at the transition point from eccentric to concentric, thereby eliminating much of the danger-zone for pec tears.

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Tip: Lateral Lunge Hold with Spinal Rotation

This targets the adductors, and it'll help you maintain a neutral lumbo-pelvic complex.

Symmetry Training for Size and Strength

Logical, sure-fire methods to make sure your right side and your left side look like they belong to the same person.

Tip: Do the Ab Wheel Rollout

This old-school exercise hammers the abs in ways that other abdominal exercises can't. Here's the key to making it work for you.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

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.

5 New Strategies for Fat Loss

Here are five training and diet tips to help you lose the fat, keep the muscle, and make some jaws drop.

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Tip: Rope Pulldowns for Lats

Sit on the floor, get a full stretch of the lats, then pull with your elbows as far behind you as you can. Arch your low back and get your chest out.