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You don't have to choose between looking great and performing well. Achieve both goals with this training plan.

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Tip: Build Big Shoulders With Bodyweight

Develop this skill and you'll not only build your delts and triceps, you'll also improve your shoulder health. You might even have some fun.

Tip: The Full-Body Lunge

This drop set will annihilate your legs AND your upper back, traps, biceps, and abs. Check it out.

Tip: Do The Gorilla Row

Rows are nonnegotiable in back training. So mix it up a little with this new variation.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Tip: Twice-A-Day Training for Maximum Results

If you can find the time, hitting two workouts in one day can bring major results... if it's planned properly. Here's how to do it.

The 6 Most Overrated Exercises Ever

Just because everyone does them doesn't mean they're optimal for you. It's time we reevaluate these 6 popular movements.

Tip: Turning Off the Cancer Switch

An old drug and a new supplement can help to activate AMPK, which may cause cancer cells to starve themselves. Info here.

5 Training Rules to Live By

There's stuff you learn only after years of training. Skip the long learning curve and get smart about lifting right now. Read this.

Tip: The Cure For Stubborn Medial Delts

Can't get your side delts to grow? You may be training them wrong. Here's what to do instead.

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.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

7 Things No One Tells You Before You Start Lifting

If you knew these seven things about lifting or bodybuilding beforehand, would you even bother walking into a gym? Take a look.

7 No-Barbell Strength Tests You Need To Pass

A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests?

Tip: Do This First Thing in the AM

Your life may depend on doing one simple thing as soon as you wake up in the morning, especially if you're over 40.

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.

Tip: 4 Unique Exercises for a Stronger Grip

Crank up your grip strength by tweaking four exercises you're probably already doing. Here's how.

Tip: We Might Have Been Wrong About Diabetes

New research proves a single high-carb, high-calorie meal might end up causing long-term damage to your insulin sensitivity.

Tip: 3 Meals vs. 6 Meals Per Day

It's a hot debate right now, so let's cut through the confusion. Here's what you need to know.

Tip: Activate Your CNS, Then Lift Heavy

Do this first and you'll lift more weight and have fewer injuries.

15 Exercises for a Powerful Upper Body

You don't need to be a powerlifter to benefit from power training with bands. You don't even need a bar. Try these fast exercises.

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

Tip: 4 Questions You Need to Ask Yourself

Your honest answers to these questions are more important to your lifting success than any specific program or diet. Check 'em out.

Tip: Protein-Packed Lemon Squares

You've gotta try these lemony blackberry jam protein squares... immediately.