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Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

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8/6/3 For Size and Strength

This coach dared to mess around with Jim Wendler’s 5/3/1 and tweak it for his athletes. Here’s what happened.

Master the Reverse-Grip Bench Press

Don't be scared. The reverse-grip bench press can be safely used to hit new, pain-free PR’s. Here’s how.

Shoulder Training: The Mountain Dog Way

The shoulders make the physique, they say. Here’s how to finally get yours bigger and stronger.

The Third-World Squat

You should be able to perform a strict rock-bottom squat, at least with bodyweight. Here’s why and how to achieve it.

Full Body vs. Split Training

Which is really better for your goals? Each has its pros and cons. Read this to help you decide.

Tip: Double Your Pull-Ups in 30 Days

This simple rep scheme will turn you into a pull-up pro in just a month.

Primer 52: The Program

Completely reshape your body with this sophisticated and straightforward diet and training plan.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

Tip: The Truth About Behind the Neck Pressing

It's terrible... but only if you already have bad posture and shoddy shoulders. Here's why, plus how to fix those issues.

How to Look Jacked in 3 Weeks

If you only had a few weeks to fine tune your physique and look your best for an event, what would you do? Here's what our pros said.

5 Ways To Make Face Pulls Even Better

Everyone needs to be doing face pulls. Period. Here are five new variations that'll boost shoulder health and muscle growth.

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

Tip: Drink This for Stronger Erections

A juice that builds a better boner? Here's the hard science.

Tip: Should You Ditch the Incline Bench?

The incline press doesn't do what you think it does. Do this exercise instead.

What Overtraining Is and Isn't

Most people who use the word “overtraining” have no clue what it really means. Are you one of them? Here's everything you need to know.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

Kroc Rows 101

A step by step guide to performing the most bad-ass upper back exercise in existence.

11 Training Tips for the Skinny Fat Ectomorph

Skinny fat: it's the perfect storm of piss-poor male physical characteristics. Here's what to do if you were dealt this bum hand.

Reawaken Your Rhomboids

Fix these overlooked muscles and you’ll look better and be able to pull more weight. Here’s how.

More Reps, Bigger Legs

High-rep leg training isn't for everyone - just the guys who want to be the biggest, strongest mofos in the weight room.

Fitter and Stronger – No Gym Required

A lot of bodyweight workouts neglect the back, shoulders, and posterior chain. Not this time. Here's how to hit everything from home.

Tip: Much Better Than Hip Thrusts

A study of female lifters compared the glute-growing abilities of hip thrusts to a common exercise. Here's what they found.