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Many popular exercises work the same muscles the exact same way. That's a waste of your time. Here's what to avoid and what to do instead.

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Instantly Boost Strength & Performance

Push and pull without moving a weight. Sounds odd but it works if you're wanting to get stronger or instantly perform better. Here's how.

Tip: Ditch the Kroc Row

Yes, it looks kinda cool, but you probably don't need it. Do this instead.

The 10-6-10 Method for Size

To really grow, you have to do concentric, eccentric, and even isometric reps. Here's a training method that combines all three in one set.

The Best Way to Lift Weights

“Eccentric isometrics” are probably the best way to increase strength and size. As a bonus, they'll help you to move like a tiger and feel awesome.

Tip: The King of Shoulder Exercises

If you could only do one exercise for delts, what would it be? Here's what science says to do.

Tip: Do These Drills Before Leg Day

These easy moves will get you ready for heavy squats, deadlifts, lunges, and more. Check 'em out.

Tip: Cannabis, Body Fat, and Testosterone

Does weed make you overeat? Does it lower T levels? Here's what science tells us.

Tip: The Best Trap Exercise You're Not Doing

People will look at you funny when you do this exercise. That's okay, your traps will be bigger and stronger than theirs. Take a look.

Tip: 3 Unexpected Things That Accelerate Gains

The answer isn't always to eat more and lift heavier. Here are three things a lot of lifters don't think about.

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: Send Carbs To Muscle

How to drive nutrients preferentially into muscle cells instead of storing them as body fat.

Tip: A Better Way to Do Face-Pulls

It's a popular exercise, as it should be, but here's how to make it even more effective.

Tip: The Truth About Push-Up Handles

Are these gadgets helping you or hurting you? Here's what you probably don't know.

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Training one body part per day is outdated, and full-body workouts don't always cut it.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.

Tip: Inhibit Fat Cell Formation With These Berries

A specific type of berry may help you to halt the creation of fat cells and get rid of the fat you already have. Here's the science.

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.

20 Pounds of “Hollywood” Muscle!

You see it happen all the time. An out-of-shape actor gets a part playing a superhero or action hero in a movie. A few months later, he's buff. You think, "Dammit, why can't I get into shape that fast?!"

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Tip: Standing Calf Raise, Rest-Pause

Hit failure at 12-15 reps, rest only 20 seconds, then repeat for as many reps as possible.

The 3 Best Rowing Exercises

You gotta row to grow if you want an impressive back. Here are three powerful variations you probably haven't tried before.

Tip: Banded Rows – Silly or Effective?

Bands are great tools for adding accommodating resistance, but do they work for one-arm rows? Sorta. Info here.

Tip: Protein Cake for Dieters

If cake were the new superfood, this would be the recipe.

Tip: How to Lunge for Big Quads & Glutes

Some trainers call this bad form. Then again, some trainers are kinda dumb. Check it out.

Honest Advice About Marijuana

Is it okay for bodybuilders and athletes to use the devil's lettuce, or does it work against their goals? Here's what we think.

3 Dumb Rules That Don't Apply Anymore

Why high-rep barbell work, heavy machine work, and partials all have a place in your training... that is, if you want to grow.