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You can choose the best exercises, but if these four variables are screwed up you'll be leaving gains on the table. Here's everything you need to know.

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The Planet Fitness Nightmare

Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

The Set / Rep Bible

If you're not sure what to do with your sets and reps, look no further. This plan has your workout laid out for you – no matter the goal.

Tip: How To Meet Women At The Gym

Want to make a connection and not come off as a creeper? You'll need some guidelines written by a woman. Here they are.

For Big Shoulders, Ditch the Free Weights

For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

The Modified 5x5 Squat Program

The classic 5 x 5 set/rep scheme works. But here’s how to make it even better.

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.

The Badass Deadlift Program

Here's a devastatingly effective (and even fun) deadlift program that makes you want to run to the gym to try it out.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

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.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

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.

How to Train Your Metabolism

You don't want a sluggish metabolism... or even a fast metabolism. You want a flexible metabolism capable of switching fuels rapidly. Here's how to get it.

The Fake Butt Phenomenon

From fitness celebrities to reality stars, augmented asses are everywhere. Here's how they do it and how to spot the pretenders.

Practical Guide to GPP

General physical preparedness is the key to outstanding performance. Here's how to set-up a program that sets you up for success.

The Ultimate Body Transformation Agent

This naturally-occurring substance maximizes carb intake in muscle, burns fat, and prevents the storage of extra carbs. Here's the science.

Concurrent Training: The Ultimate Cardio Strategy

Get stronger and increase your work capacity and cardiovascular health at the same time. Here's your plan.

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: Train Biceps Every Damn Day for Fast Growth

Sounds crazy, but it works if you use this smart training strategy. Check it out.

6 Questions About Tempo Training

When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

Red Meat: Not So Good For You... Unless

Here are ten ways to bulletproof your meat and protein intake in general so you can turn ignore all the contradictory reports.

The Ultimate Guide to Landmine Presses

You don't do the angled barbell press? You will. Here are 8 ways to do it that are sure to become staples of your training program.

Tip: Train With Arnold's Golden Six

This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it out.