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If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.

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Inside the Muscles: Best Ab Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building a rock-solid midsection.

  • Abs
  • Lifting 3 Days a Week Is Best

    Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

    6 Weeks to Superhero

    I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

    How to Warm Up for a One-Rep Max

    Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

    Stuff We Like – Equipment 3

    Tough workouts require tough equipment. Here are some of our favorite accessories and where to get them.

    Tip: The Meal That Damages Metabolism

    A new study shows why we may want to have more meals earlier in the day and cut them off long before bed. Here's the new science.

    Beyond 5/3/1 Program 1.1

    I spent a ton of time developing this program and believe it stands as my best work, ever.

    Tip: The Diet That Makes You Feel Like Crap

    Even smart people sometimes make this nutrition mistake when trying to lose fat.

    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.

    5 Exercises for Upper-Back Strength

    Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

    The Get Shredded Diet

    This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

    Tip: The Most Butchered Ab Exercise & How to Fix It

    People do this exercise wrong. Don't join them. Try this variation and turn on your abs instantly.

    Forget PRs. First Own the Weight!

    Here's how to master a weight before you even think about going heavier. You'll build more strength, more size, and avoid injury.

    Tip: Open Up Your Hips

    Neurologically locked hips can limit your lifting and athletic performance. Try these drills to feel better fast.

    Tip: The Good-Thrust

    Not, not a glute thrust. This hybrid variation will build your hamstrings as well as your money-maker.

    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.

    The Absolute Best Way to Build Quads

    It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

    Tip: Avoid These Waist-Widening Exercises

    Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.

    The Ultimate Minimalist Training Plan

    Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how.

    10 Things Every Lifter Should Be Able to Do

    If strength, health, and longevity are what you're after, then you should be able to easily pass these tests. If not, you have work to do.

    Master the Floor Press

    The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

    The 6-Week Sprinting Solution

    An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

    50 Reps for Size

    Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

    The Best Exercise for a Smaller Waist

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