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

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The One-Set Challenge

Here's how to set yourself up for the hardest set you've ever done and renew your optimism about your growth potential.

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

The Best Damn Workout Plan for Natural Lifters, Part 2

Not using drugs? Then stop training like someone who is. Here's how to milk your training for all its worth when taking the natural route.

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.

Perform Beyond Your Limits

Endure any workout. Push harder, recover faster, and come back bigger, stronger, and ready for more. Here's how.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Tip: The Carnivore Diet is Dumb

Is an all-meat diet healthy or is it just the latest diet fad for unstable people who need attention? Let's break it down.

The 5 Most Worthless Exercises of All Time

Most exercises have value if you do them correctly. But not these. Hope you're not doing any of them.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

Tip: Tempo Manipulation for Gains

Try this simple training method for nine weeks and get ready to buy some new T-shirts.

A Tried and True Bodybuilding Program Template

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

Boring But Big 3-Month Challenge

If you're not as strong as you look, you're a fake, a scam, a knuckle-dragging billboard for "all show and no go" syndrome. Here's your intervention.

Tip: A Core Exercise to Boost Your Bench Press

Try this before your next bench session to lift heavier and stay safer.

Fail: Pro Bodybuilding and Big Guts

Many pro bodybuilders look pregnant. It's like they've got a six pack stretched over a keg. How does this happen? That question, answered.

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.

Can YOU Pass the New Army Fitness Test?

All soldiers have to pass the new combat fitness test. Could you? Here's how to prepare yourself.

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.

4 Great Ab Exercises Nobody Does Right

These popular core exercises are highly effective... if you do them right. Not many people do. Check your form here.

  • Abs
  • Running Doesn't Suck

    Why are people listening to fat guys who squat 800 pounds but can barely move? The truth is, running (not jogging) has a host of benefits to the weight lifter.

    Tip: The Simplest Deadlift Fix

    This easy trick will fix your deadlift form and help you pull bigger numbers. Take a look.

    The Best Damn Strength Plan For Natural Lifters

    If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.

    Tip: Keep Estrogen in Check

    Men need it, but if you have too much your health risks skyrocket. Oh, and you'll be a pudgeball. Here's how to keep estrogen under control.

    The Complete Guide to T Replacement

    Do you think you have low testosterone? Here's everything you need to know, from symptoms and testing to injecting and what to expect.

    Unconventional Workout - Biceps

    Got a set of biceps that haven't grown since the Clinton years? Well, put down that cigar and start stretching some shirtsleeves.