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Tip: The Simplest Strength Routine

If you're sick of programs that are tougher to figure out than Sudoku puzzles, here's one that's refreshingly easy to learn.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

Tip: Test Your Athleticism in 2 Minutes

Let's see how fit you really are. Take this quick test. And try not to puke.

How to Keep Muscle During a Layoff

Whether you're taking a planned break from training or you're struck by sickness or injury, there are plenty of things you can do to prevent muscle loss.

The Best Exercise for a Smaller Waist

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

Cure for Cowardly Calves

Mr. Efficient Exercise guy tells us that the research doesn't tell us jack about calf training. Here's the right way to do it.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

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.

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

A New Protein, A Designer Carbohydrate

Accelerate gains. Protect muscle. Make any mass phase or fat-loss plan work even better. Here's the most versatile supplement on the planet.

Hamstring Hammering: 6 New Exercises

Get that hamstring hang you've always wanted. Here are some fresh lifts to try on your next leg day.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

The Kardashian Butt Must Die

Admiration of that famous big butt is ruining women's backsides. Here's why.

The Best Muscle-Building Breakfast

People who want to build muscle and lose fat don't skip breakfast. But what are the best foods to eat? Here's what the experts suggest.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

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.

The Single Best Muscle-Building Method

A recent study shows that training to failure is the true key to muscle growth... regardless of the weight used. If your goal is size, this is a must-read.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

Get Your Girl To Lift

Does lifting make women bulky? Many still seem to think so. But if you want to help them get in shape without scaring them off, here's the script you need to follow.

5 Ways To Lose Fat While Building Muscle

You want to build muscle but also need to drop some fat? Here are five tricky ways to get it done.

The 185 Rep Squat Workout

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