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It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

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2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

The Gironda System

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

Tip: The Dirty 30 Chest Flye

Build your pecs with this mechanical drop-set. Check it out.

Tip: The Truth About Pulldowns

Two studies tell us the truth about grip width and whether pulling to the chest or the neck works better.

How to Look Jacked in 3 Weeks

If you only had a few weeks to fine tune your physique and look your best for an event, what would you do? Here's what our pros said.

3 Ways to Build Muscle by Doing Cardio

If cardio is causing you to lose gains, you're doing it wrong. Here's how to build your glutes, hamstrings and quads with conditioning work.

Carb Cycling That Actually Works

Carb cycling doesn't work the way you think it works. But it can be used to preserve strength, energy and muscle while losing fat. Here's how.

4 Myths Many Lifters Actually Believe

The practices some lifters still swear by are dumb and counterproductive. Got someone telling you to do these? Don't. Already doing them? Stop.

4 Exercises for a Thick Back

Do you turn sideways and disappear? Then you need to work on back thickness. Pull-ups alone won't do it either. Try these exercises.

Deconstructing the Dumbbell Row

Chances are, you're doing your dumbbell rows incorrectly and we're all laughing at you.

15 Ways to Foam Roll

Fifteen foam rolling techniques that'll get you ready for the gym much better than stretching.

One Exercise to Rule Them All

Get your lifts up, get your gains up, and move the bar faster. Do the clean and press to get better at everything.

The 185 Rep Squat Workout

Climb out of that training rut and challenge your muscles and mental fortitude with these old-school squat workouts.

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.

4 Reasons You're Not Gaining Muscle

If your gains won't budge despite your best efforts, you may be making one of the four biggest muscle-building blunders. Fix them and grow.

Six New Tabata Workouts for Fast Fat Loss

Fat loss workouts don't have to be drawn out and boring. In fact, the best ones last only four minutes.

Build a Monster Squat

Wanna squat more weight? Your weakest links must get stronger. Here's how to find and fix them.

Tip: Four Reasons to Use the 1.5 Method

Should you be using the one-and-a-half method in your training? If you're after size and strength, then yes! Check this out.

The Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

Real Men Train Their Glutes

Want a stronger, more powerful body? You need a strong butt. Glute-specific training isn't just for the girls. Here's your man-plan.

Tip: The Truth About Behind the Neck Pressing

It's terrible... but only if you already have bad posture and shoddy shoulders. Here's why, plus how to fix those issues.

Row Every Day: The Thick Back Solution

Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

Honest Advice About Steroids

Thinking about using? Our experts have some heartfelt advice for you that you won't hear anywhere else.

Fasted Cardio Eats Muscle

When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.