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Kroc-rows-101

Kroc Rows 101

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

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You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

The Bulking and Cutting Handbook

Should I bulk or cut? It's a common (and annoying) question. Here's what you need to know before making your decision.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

Tip: The Strength Athlete's Mistake

This common error makes it harder to set squat and deadlift PR's, and it may even leave you injured.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Steroids for Bodybuilding

A practical guide to physique enhancement with pharmaceuticals

Leg Day in the Smith Machine

If you think the Smith machine isn't functional and doesn't build muscle, you're in for a surprise. Your legs are probably tiny too.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

Do You Really Need a Lifting Belt?

If, when, and how to wear weight belts to get bigger and stronger. Four coaches weigh in.

High-Pull for the Power Look

This single exercise will make you look more powerful and scary-looking in just a short amount of time. Here’s how to do it.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

Tip: 3 Reasons Trap Bar Deadlifts Are King

For non-powerlifters, trap bar deads beat the pants off the barbell variation. Here's why.

Lifters Over 30 Need to Get Real

You still have decades left in your training career, but you need to start doing these four things before it's too late.

Growth Factor Shoulder Training

Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

Simple But Brutal: The Workout Plan

Make it easier to build muscle by doing brutally hard things, like 20-rep squats. Here's your complete 6-week plan.

Iron Abs, Healthy Spine

Training abs shouldn't wreck your spine. Here's how to make your ab exercises safe and your core ridiculously strong.

The Truth About Bodybuilding Arm Measurements

If you want to know the true size of your arms, measure them correctly. Here's your guide.

Foam Rolling Gone Wrong

Self-myofascial release with a roller or lacrosse ball sure feels like it's working, but it may be causing permanent damage. Info here.

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.

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.

Tip: Assisted Dips – Useful or Just a Sissy Exercise?

You may be surprised. Check this out.

10 Secrets to Building Mass

Ten secrets, eight exercises, and one sweet three-day-a-week program to help you pile on muscle weight fast.