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Shrugs work for building traps, but most people do them wrong. Here's how to really make them work.

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Tip: Stop Doing Static Stretching

Regular stretching often does more harm than good, especially for lifters and strength athletes. Here's why.

Tip: Squeeze the Bar Hard When Bench Pressing

Crushing the bar not only makes the lift safer, it'll help you lift more weight. Here's why.

Tip: Women, Stop Obsessing Over Diet and Eat for Muscle

Constant dieting wrecks the metabolism. Eat and train for muscle to get lean and stay that way. Here's why.

Tip: Control Nutrient Partitioning With C3G

Turn food into muscle instead of storing it as fat by maximizing muscle nutrient uptake.

Tip: Do Pull-Throughs for Stronger Squats and a Great Butt

Figure competitors and guys who squat 900 pounds have something in common. They use cable pull-throughs to build great posterior chains. Here's how.

The 5 Most Painful Ways to Build Muscle

Enjoy pain? Increasing metabolic stress is the single most overlooked aspect of training for size. Try these torturous techniques.

Tip: Do This to Make Push-Ups More Effective

Use the arrow formation. Your head and hands should form an arrow shape, not a T shape.

Tip: Use This Workout to Build Your Puny Calves

To add size to the calves you must remove the stretch-reflex and perform loaded stretching.

Protein Trickery: Nitrogen Spiking

Some companies have been ripping you off by selling protein supplements spiked with cheap fillers passed off as real protein. Here's how to avoid the scam.

CrossFitters, You're Too Weak

Explosive movements make you faster, but there's more to strength than the concentric portion of a lift. Stop being a weakling on the lowering.

The Secret to Training Motivation

There are two personality types when it comes to training. Find out which one you are and you'll stay motivated and get results.

The 5 Worst Types of Trainers

Like any occupation, the fitness biz has its share of morons and downright delusional characters. Here's how to spot them.

From Bodybuilding Geek to CrossFit Newb

Bodybuilding might make you look athletic, but does it make you an athlete? Confessions of a hypertrophy addict in a CrossFit gym.

No More Training Cults

Stop looking for a fitness cult to join. Start thinking for yourself.

5 New Ways to Use a Foam Roller

Think your foam roller is just for warm-ups and mobility? Think again. How to use it to build muscle and get stronger.

6 Mistakes Experienced Lifters Make

You're not the lifter you think you are if you're still making these mistakes.

9 Training Concepts That Suck

Bodybuilding and strength training have hundreds of rules you need to follow to make progress. Trouble is, many of them suck. Break them.

Sport, Not Beauty Pageant

Our undercover IFBB pro dishes the dirt on what really goes on behind the scenes of professional bodybuilding competitions. In this installment, he tackles the questionable judging criteria.

Beware the Master Debater

The newest internet expert disregards in-the-trenches wisdom from big, successful lifters and coaches. He's great at debating, but not so great at building muscle. Do you even lift, bro?

Masochistic Mechanical Drop Sets

To bring up hard-to-grow muscle groups, use mechanical drop sets instead of straight sets. Here are 8 painful ways to do it.

How I Finally Got Muscle to Grow - Phase 3

Enter the Intensity Phase. Supersets, drop sets, slow tempos, partial reps, it's all here! Bring a puke bucket.

Skinny Kid to Pro Bodybuilder: Amit Sapir

Born in Israel but he was raised on T Nation, Amit Sapir has gone from knowledge-hungry teenager to IFBB pro bodybuilder.

The Motivation Secret

When you've got the right goals in your training (and life), all the little things take care of themselves.

Identify Weak Points and Destroy Them

To reach your training goals, you first have to identify the "kingpins" that are holding you back, then remove them.