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It might hurt to breathe the day after you do this, but you'll like the results.

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20 Pounds of “Hollywood” Muscle!

How do actors make such dramatic transformations? How do they eat and train? Are steroids involved? We ask the experts.

Hamstring Hammering: 6 New Exercises

Get that hamstring hang you've always wanted. Here are some fresh lifts to try on your next leg day.

Big. Scary. Delts.

If you want to grow your delts, you've got to train them often, but you've also got to be smart about it. Here’s how.

5 Best Loading Schemes for Size & Strength

Want size? Want strength? How about both? Find the right loading scheme for your goal here.

Phoenix Theory

There are four stages to a successful physique transformation. And if you want to make it through them, you'd better be ready to burn. Here’s how.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.

How To Build Superhero Muscle

How do celebs build superhero bodies so fast? No, it's not always with anabolics. Get the answer here and try this program.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

4 Exercises for a Thick Back

Do you turn sideways and disappear? Then you need to work on back thickness. Pull-ups alone won't do it either. Try these exercises.

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.

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.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

Primer 52: The Program

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

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

Breast Implants For Girls Who Lift

Everything a weight-lifting woman ever wanted to know about breast implants but was afraid to ask.

Tip: This Extreme Rep Range Isn't For Sissies

It turns out a rarely explored rep range works just as well in building muscle as more traditional rep ranges. Mind officially blown.

Big Guys and Very Bad Advice

Want to build a buttload of muscle? Talk to a big guy. Well, maybe. Sometimes their training and diet advice just isn't right for you. Here's why.