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

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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.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

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?

Tip: The Sweatshirt Workout

Train your back and arms with zero equipment... except maybe the shirt off your back. Here's how.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

The 12 Habits of Big Lifters

Time to make some real gains. If your goal is to build muscle, then follow the road already paved by big, muscular lifters.

The Best Training Method You're Not Using

This training method adds volume and builds strength, size, and endurance while getting you ripped. It's also fun. Here's how to do it.

The Rep Bible

There's more than one way to do a rep. You have to choose the right rep style for your specific goal. Here's your guide.

The Most Proven Sexual Performance Supplement

Whether you use sex for procreation or recreation, this herb makes everything better, from libido to erections to fertility.

The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

5 Minutes to Faster Recovery and Growth

Do this right after your workout and you'll make better gains.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

The Top 10 Kettlebell Exercises for Gains

Kettlebells don't get enough credit when it comes to hypertrophy. Let's change that. Here are the best muscle-building exercises.

Know Your Ratios, Destroy Weaknesses

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

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

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.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

8 Secrets For Building Your Best Upper Chest

A developed upper chest will set your physique apart from the crowd. Here's how to build it.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

The Regular Guy Off-Season Strength Program

This off-season program typically puts 20 pounds of muscle on athletes. Sound good? Check it out.

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.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

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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.