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5 Redundant Exercises You Just Don't Need

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.

Tip: Yohimbine HCL: What You Need to Know

Mobilize and burn fat in stubborn areas with this supplement. Here's how.

Tip: Big-Butt Women Live Longer

Science suggests that big-bootied women will outlive us all. Check this out.

Tip: Carrying Around a Jug of Water is Stupid

Hydration doesn't need to be so complicated. There are plenty of ways to stay fully hydrated without being a wannabe waterboy.

Training Programs Are For Newbies

Following a program isn't realistic or even smart for many experienced lifters. At a certain point, you'll probably want to go “program-free.” Here's how.

Tip: An Easy Way to Portion Control

Like it or not, all diets come down to eating less. Here's a simple way to take control before meals.

5 Proven Ways to Keep the Muscle Coming

For 20 years, this coach has tested just about every muscle-building method out there. Here are his top five tips for gains.

Tip: Fat Loss is About Math, Not Magic

We've been lead to believe that there's something magical about low-carb diets. Nope, it's just basic math. Here's why.

The Smart Lifter's Guide to Recovery Weeks

Deloads are often misused. They can accelerate your gains, but they can also derail them. Here's how to make a better plan.

Tip: Use Exact Antagonist Exercises

Training opposing muscle groups together, like chest and back, is effective. But for best results, use precise pairings. Info here.

Tip: Roll the Bar, Set a Deadlift PR

World record deadlifts have been set using this method, but some powerlifters hate it. Check it out.

Tip: The Arnold Push Press

If the Arnold press and the push press had a baby, it would look like this great exercise variation. Give it a shot.

Tip: The Missing Biceps Exercise

To maximize arm size, you need to add this biceps movement to your program.

Tip: Why Your Vitamin D Isn't Working

Taking vitamin D? Awesome. Just about everyone needs to. Too bad it's probably not working. Here's why and how to fix it.

Tip: Eat This Much Protein Per Meal

The experts were horribly wrong about how much protein you could absorb in one meal. Here's the new science.

Tip: The Best Squat Variation You're Not Using

Build your legs, boost your regular squat, and work around injuries with this butt-busting variation.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

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.

5 Alternatives to a Painful Squat

If squatting causes pain in your low back, knees, or shoulders, try one of these pain-free exercises that'll still get you big and strong.

Tip: Surprising New Research on Rep Ranges

If you train upper body with this specific rep range while working the lower body with another specific range, you'll make lots more progress.

Tip: Muscle Building Exercises for Weightlifters

Love the Olympic lifts but also want to look like you lift? Add these accessory moves to your plan.

Tip: The Truth About Progressive Overload

Sure, try to add more weight to the bar, but understand that it has its limits, and it's not that great for building mass. Here's why.

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Tip: Single-Leg Hip Thrust – Full Version

The unilateral barbell hip thrust is more lower back friendly due to the lighter load, but still a tough challenge and a great glute builder.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.