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Tip: Do This Exercise for Biceps and Upper Back

This time-saving combo will build your back, rear delts, and biceps. Here's how to do it.

Tip: Take the 30-Second Front Squat Challenge

Test your mettle AND improve your squat numbers with this brutal challenge. Check it out.

Tip: Do the Constant Tension Alternate Curl

Add this to your biceps training to trigger new muscle growth. Here's how to do it.

Tip: Do the Gironda Perfect Curl

This classic exercise is tough, but it'll build your biceps much better than standard curls. Here's how to do it.

Tip: Eat More Cooked Tomatoes

To get all the health benefits of tomatoes, you have to cook them. Here's why, plus some tips.

Tip: Take This Squat Challenge

This workout only takes 9 minutes. Note: These will be the worst 9 minutes of your life. Check it out.

Tip: Do the Lap Barbell Curl

We bet you've never tried this explosive biceps exercise. Check it out.

Tip: Ramp Up the Back Extension

Two ways to jack up the intensity of this classic posterior chain exercise. Check 'em out.

Tip: Make Your Own Healthy Ketchup

This no-sugar-added, grown-up ketchup will blow your mind. Here's how to make it.

Tip: Do the Blitzkrieg Triple Press

Blast your chest with this unique dumbbell bench press variation. Here's how to do it.

Tip: Adopt the Average Sucks Mindset

Stop saying you're in a maintenance phase. It only leads to slow regression. Here's why and how to fix it.

Tip: Bring Up a Puny Muscle Like This

Got small quads, a weak chest, or lagging triceps? Here's the smart way to bring them up to par.

Tip: Master the Super-Slow Chin-Up

Build your biceps, forearms, and grip strength with this challenging one-rep chin-up. Here's how.

Tip: Stop Overusing Belts and Wraps

Sometimes they're needed, and sometimes you're just setting yourself up for future injury. Here's why.

Tip: Do Heavy Squat Stand-Ups

Bust plateaus and add more pounds to the bar with this simple technique. Check it out.

Tip: Use These 3 Lifting Techniques to Burn Fat

Do finisher sets to torch more calories and reveal your muscle. Here's how.

The 5 Minute Workout Booster

Five minutes is all it takes to make more gains, build more strength, and hit goals faster. Just add a simple pre-workout primer to your training. Here's how.

Tip: Don't Use Soreness to Judge Workout Effectiveness

You can get sore and not make progress. And you can make progress and not get sore. Here are the facts.

Tip: For Delt Gains, Increase Time Under Tension

Constant time under tension mimics occlusion training and stimulates growth. Try this workout.

Tip: Use These 4 Strategies for Better Sleep

Stress and anxiety keep you from getting restorative sleep. That kills gains. Here's how to squash stress and sleep deeply.

Tip: Stop Doing Static Stretching

Regular stretching often does more harm than good, especially for lifters and strength athletes. Here's why.

Tip: End Every Workout With Your Worst Lift

Pick one lift and do 3-4 sets at 80% of your max at the end of every training session. Here's why.

Tip: Use Caffeine Before Workouts for Fat Loss

Pre-training caffeine promotes fat burning two different ways. Check this out.

Tip: Superset for Spinal Health & Increased Strength

Do an exercise that deloads the spine immediately after one that loads it heavily. You'll get stronger and keep the spine healthy. Here's how.