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To maximize arm size, you need to add this biceps movement to your program.

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The Best Way to Build Your Butt

What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

The Hormone Cycle and Female Lifters

If women understand their hormone cycles, they can plan their workouts to get stronger and lose more fat. Here's how.

Master the Reverse-Grip Bench Press

Don't be scared. The reverse-grip bench press can be safely used to hit new, pain-free PR’s. Here’s how.

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

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?

12 Overlooked Foods You Should Be Eating

What's one overlooked food that all lifters and fitness fanatics should be eating? We ask 12 of our experts. Their answers will surprise you.

The Top 9 Dumbbell Bench Press Variations

Break out of your chest-training rut to build more muscle and more strength. Here are nine brutal ways to do it.

10 Things Vegetarians Get Wrong

Avoiding meat isn't as healthy or ethical as many like to think. Got a smug vegetarian friend? Send him this.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

The Simple Diet for Athletes

You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you.

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.

The Essential 8 Mobility Drills

Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.

The Fittest on Earth?

Do the CrossFit Games really crown the fittest men and women on the planet? To find out, T Nation attended the Games.

8 Injections That Heal Injuries

The needle is better than the knife. Here are the latest scientific advances in healing joint, tendon, and muscle injuries.

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 Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

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 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.

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.

Prilepin's Table for Hypertrophy

Rethinking a classic strength training paradigm so that it results in massive hypertrophy gains.

Lifters Need to Lift More Often

Hitting each muscle once per week works for newbies, but not for experienced lifters. Here's why and what to do about it.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

Tip: Hit Your Abs and Chest With One Exercise

All you need is big balls. Actually, just one big ball. Check it out.

Total Core Training for Lifters

To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide.