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Pro bodybuilders depend on this much-maligned movement. Here's how to do it right and program it correctly.

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6 Essential Supplement Upgrades

For supplements to build muscle, burn fat, or raise testosterone, they need to be concentrated, absorbable, and bioavailable. Here's what to look for.

Tip: Two Drills to Correct Forward Head Posture

It can wreck your training... and it makes you look weird. Try these simple drills to fix FHP.

Tip: Eat All You Want and Still Lose Fat

A big new study tells us what we've all wanted to hear about food and dieting. Strap on the feed bag!

Tip: Avoid This Dumb Workout Trend

It's not CrossFit. It's not HIIT. It's an ugly blend of the two. And it needs to go away. Here's why.

Tip: The College Diet For Iron Addicts

What's a good diet for college kids who can't spend a lot? Get the answer here.

Tip: Respect These 5 People in Your Gym

The gym is full of phone-obsessed, squat rack curling wankers. Thank goodness these five awesome types of people are there too. Check 'em out.

Less Posting, More Progress

Are you trying to make progress or get attention? There is a difference and you need to know it.

Tip: 3 Reasons to Train Explosively

It's not just for athletes. Here's why and how to do it.

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Tip: Density Training: Leg Extensions & Goblet Squats

Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.

Foam Rolling Gone Wrong

Self-myofascial release with a roller or lacrosse ball sure feels like it's working, but it may be causing permanent damage. Info here.

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.

6 Strategies for Improved Insulin Sensitivity

Train your body to handle carbs better and watch it kick your muscle building and fat loss efforts into overdrive. Here’s how.

Tip: Low-T Men Are Angry and Moody

Testosterone gets blamed when some d-bag flies into a rage, but this study shows it's the low-T men you have to watch out for.

Tip: To Get Lean, Destroy Your Setbacks

Lose that last 10 pounds of fat. Identify exactly what's holding you back and devise a strategy. Here's how.

The Single Biggest Diet Mistake

What's the biggest diet or nutrition mistake lifters make? We asked doctors, coaches, bodybuilders, and fitness pros. Check out their surprising answers.

Big Back, Big Chest, Real Fast

Six days each week, do 100 push-ups and 50 pull-ups. Sounds simple and maybe a little crazy, but it works. Get the full plan here.

Tip: Two Ways to Ramp Up Your Chest Training

If your goal is hypertrophy, use these techniques the next time you do dumbbell bench presses.

Tip: Split Squat Right for Your Body Type

Use this simple trick to get better results from this leg and glute exercise.

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.

Managing Inflammation

The next big "silent killer" is also a physique killer - unless you take steps to stay on top of it. Here’s how.

Tip: Two Cardio Workouts That Build Muscle

These untraditional metcon workouts are mixed right into your weight training. Try not to pass out.

Tip: How to Train Your Calves Without a Machine

Here's how to hit your calves in your home gym without having to buy a calf machine.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Tip: Fire Up Your Shoulder Growth

Not genetically blessed in the delt department? Try this workout.