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

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10 Combo Exercises That Aren't Stupid

Think combination exercises are useless? Some are, but not these! They're great for fat loss, muscle growth, and athleticism.

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.

The Strict Curl for Max Weight

You need to set PRs in the strict curl. Here's a program that'll have you curling train axles in no time.

Building a Strong Neck

Whether you're an athlete or bodybuilder, you should be training your neck. Here's the smart way to do it.

5 Grip & Forearm Exercises That Actually Work

Build a crushing grip and add a new slab of muscle to your forearms. Here are 5 exercises you've never seen before to help you do it.

Tip: Build Big Shoulders With Bodyweight

Develop this skill and you'll not only build your delts and triceps, you'll also improve your shoulder health. You might even have some fun.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

The 7-Day Biceps Cure

Want visibly bigger biceps next week? This program has been proven to add a fourth of an inch or more to your arms in 7 days.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

Tip: How NOT to Train When Dieting

The way you instinctively want to train when on a cutting plan might be doing more harm than good. Here's why.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

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.

Tip: Nail Your Upper Glutes

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

A 6-Week Squat, Bench, or Deadlift Program

A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

Bulgarian Training Simplified

Bulgarian training works for top Olympic lifters. Here's how average guys and gals can make it work for bodybuilding and powerlifting.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

Supercharge Your Testicles and T Levels

Your testicles are anemic, at least when compared to your father's and grandfather's. Here's an easy way to shore them up.

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

Tip: Test Your Grip Strength!

If you can't pass this test, then your grip is not only weak sauce, your elbows will start to give you problems too.

Rebuild Yourself with Complexes

For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.