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Tip: A Pre-Meal Trick For Fat Loss

Got about 7 minutes? Do this before you eat.

Tip: Do These Stretches After Squats

Run through these four simple stretches after a lower body workout and feel awesome.

The Truth About Pre-Bed Protein

Should you consume protein right before bed for more muscle growth? Or will it make you fat? Here's what the science says.

6 Exercises For a Strong, Healthy Butt

Want to look damn good? Want to amplify athleticism? Then train the glutes directly. Here's how to do it while protecting the low back.

Bench Press Without a Bench

Elite strength athletes love this lift. Here are 6 ways to do it that'll get you strong and make your bum shoulders feel awesome.

6 Best Exercises for Strength

You probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler!

How to Train for Non-Stop Muscle Growth

You can choose the best exercises, but if these four variables are screwed up you'll be leaving gains on the table. Here's everything you need to know.

Tip: Do These Dumbbell Complexes

Two quick workouts to blast off body fat and improve all-around athleticism. Easy to do in a busy gym too. Check 'em out.

Tip: How Lifters Should Read Lab Results

Get your blood work done? Good. But as an athlete, there are some things you need to know – things your doc may not know.

Tip: Do Spoto Presses to Boost Your Bench Press

Do you get stuck at the bottom in your bench press PR attempts? This exercise will help. Check it out.

10 Rules for Hardgainers

Tired of hearing "eat big to get big" by dopes who've always been big? Finally, some smart advice from someone who's been there.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

A Training Program For Hormone Optimization

Is there an ideal way to structure your training to get the most out of your hormones? Yep. Check this out.

Quantifying the Farmer's Walk

The farmer's walk is as old school as it gets – just grab a pair of heavy weights and walk! But with just a few technical tweaks, you can take the farmer's walk to the next level of safety and effectiveness.

Ten Killer Splits

Progress stalled? Then you might need a new training split. Here are ten effective ways to organize your training week.

6 Week Bench Press Cure

To bench press more weight, you need to fix your technique and design a smart training program. Here’s how to do both.

The Hierarchy of Fat Loss

Strapped for time? That doesn't mean you can't lose fat. Prioritize your training to burn fat rapidly. Here's how.

Bodybuilding's Next Frontier

High frequency training is the future of bodybuilding. But you have to be smart about it. Here’s your guide.

The Wave Loading Manifesto

Accelerate your strength development, increase your explosiveness, and boost your work capacity. Here’s how.

Tip: The Thick Back Trick

Make your rows even more effective. All you need is a cheap little accessory... and you probably already have it.

Tip: The Row That'll Change Back Day Forever

You've never seen this one before. Here's how to do it for a solid back and core.

The New One-Day Arm Cure

Train your arms all day long. Well, sorta. Here's how to pack on size, even if you have limited equipment.

Tip: A Hybrid Exercise for Bigger, Stronger Glutes

This bodyweight-only move will set your butt on fire. In a fun way.