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For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.

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Tip: No Need to Hate on Lifting Straps

Straps are used by pro bodybuilders, figure competitors, strongmen, and even powerlifters, so why the outrage? Here's how to use them wisely.

Tip: Get a Great Workout in Half the Time

A new study shows that this method of weight training works great, and it can cut your workout time in half.

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Tip: Single-Leg Hip Thrust – Slow Negative

Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.

Tip: The Optimal Amount of Time Off

Now we know exactly how much time we can take off between training and a strength competition. Check out the new science.

Tip: A Common Chest Training Mistake

Build bigger, stronger pecs by avoiding this exercise combo.

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Tip: Rib and Chest Position for the Deadlift

Learn to brace, no over-arch, with these form cues.

Tip: Abs Are Built in the Gym, Not the Kitchen

All you need to do is diet and you'll have abs, right? Not really. It's a bit more nuanced than what your favorite meme says. Here's why.

Tip: Diet Is Not More Important Than Training

Stop repeating the idea that diet is 70% of your results. That saying makes a good point, but it's not really accurate. Here's why.

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Tip: Banded Chest Supported Rows

Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.

Hardcore Answers to Newbie Questions

Protein intake, bulking and cutting, catching the eyes of the ladies, and more.

Tip: Two Lifts for Real Athletic Strength

Here's are two functional strength exercises that are actually functional for athletes and everyone else who occasionally gets off the couch.

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Tip: Goblet Squat – Correct Form

The goblet squat has gained popularity in recent years. Let's make sure everyone is doing it right.

Tip: Are You Using the Right Weight to Grow?

Most people don't according to this new study. Check it out.

Tip: Master the Hip Clean

Here's a great movement for the beginner Olympic lifter or for anyone who wants to build some impressive traps.

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Tip: The J Rope Pull

Nail your upper lats and get a huge pump with this finisher exercise.

Tip: Two Cardio Workouts That Build Muscle

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

Tip: Do This to Make Cardio Fun

Scientists figured out a way to make us look forward to high-intensity cardio. No, really. Check it out.

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Tip: The Anderson Squat

This classic strength training method has you starting the lift from the bottom with the concentric portion of the movement.

DNA Gains

New research shows that one type of training may decrease cellular aging and DNA damage, but another type may increase it.

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Tip: Tibialis Anterior Raise

For complete development, don't forget the front of the calves.

Tip: 3 Oddball Exercises to Boost Your Bench Press

Build better shoulder and back stability and your bench numbers will blow up. Here's what to do.

Tip: Does Foam Rolling Have to Hurt?

Turns out, more pain doesn't equal more gain. Here's the latest science.

Tip: Is Cryotherapy Actually Effective?

When it comes to muscle recovery, does freezing your glutes off actually work? Here's what two studies discovered.

Tip: Why Men and Women Can't Train Together

Okay, you can lift weights together. But there are some differences you need to know, especially when it comes to rest periods.