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

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The V-Taper Workout and Diet Plan

Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Trans Athletes: The Death Of Women's Sports

In an effort to be trans-inclusive, sports federations are forcing women off of the winner's podium. Their rules are anti-female. Here's why.

Heel-Raised Squats: Good or Bad?

Will elevating your heels during squats make you injury prone, unathletic, or unable to do regular squats? Nope. Here's why.

The Plant-Based Scam

Yes, eat plenty of veggies. But don't assume that plant-based always means healthy. Here's why.

Damn Good Alternatives to the Big Lifts

If the bench, deadlift, squat, and overhead press are causing you pain, don't worry. These variations will still get you bigger and stronger.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

Most Lifters are Still Beginners

Think you're advanced? Maybe you're not. And that's a good thing. See why Starting Strength author Mark Rippetoe thinks you may be able to build 60 pounds of mass this year. Check it out.

7 Truths About Strength Training

Getting strong goes beyond lifting heavy. Here's what experienced lifters know that keeps them going long after most have quit.

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Tip: The Bodyweight Triceps Extension

Blast those puny triceps and strengthen your core with one exercise.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

Screw Cardio! Four Complexes for a Shredded Physique

Get ripped fast with 9-minute workouts! Too bad most "fit" people will likely throw up on minute 8.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

Tip: A Simple Fix for Better Pull-Ups

More muscle engagement, less shoulder pain. Sounds like a winner. Check it out.

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.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

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.

Tip: The Most Brutal Hamstring Exercise

Hit the back of your legs with this move. No weights required.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.