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Big Bench Program for Strength and Size

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

Tip: Do Metabolic Resistance Training, Not Cardio

This type of training raises the metabolism, preserves muscle, and torches fat. Here's how to do it.

Tip: How to Fix All Your Biceps Problems

Here's what to do if your curls aren't cutting it.

The Best Exercise for a Smaller Waist

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

Get 20% Better Results From Testosterone

Are you on doctor-prescribed testosterone replacement therapy (TRT)? If so, there's a new, healthier, and more effective way to use it. Here's how.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

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.

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.

The Death of Steady State Cardio

Endurance work makes you soft and weak. Steady state cardio, as a fat loss tool, should be buried. Metabolic interval training or HIIT is far superior.

The Old-School Calf Blast

Forget anything you've heard about working your calves, and get ready to learn the most productive calf routine I've ever used.

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

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.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

Steroid Dieting

Your Guide to Losing Fat While "On"

5 Things to Stop Doing in the Gym

Many experienced lifters make these training mistakes. Do you?

The 7 People Who Never Get Results

Are you one of these types of people? Hope not. Because they never make any progress. Check out the list.

10 Reasons Bodybuilders Are Bigger Than Powerlifters

They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

Shoulder Savers - Part 1

How to build strong and healthy shoulders.

The Top 5 Supplements for Hardcore Health

Add years to your life. Add life to your years. Oh, and improve your sex life too with these proven health supplements.

Top 10 Ways to Build Mental Toughness

We asked our coaches and experts for their best mental toughness tips. Pick the one that speaks to you and get to work.

A Calorie Is Sometimes Not A Calorie

A calorie is a calorie. Just eat less and exercise more. That's what they say. And here's why they're dead wrong.

The Truth About Ass-to-Grass Squats

Some people say the only correct way to squat is ATG. And some people are a little smarter than that. Here's the truth.