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

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Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

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.

8-Week Basic Strength Plan

Being stronger in the basic barbell lifts makes everything else you do in the gym easier. Here’s how 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.

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.

5 Tips For A Bigger, Badder, Overhead Press

You don't have to go through life overhead pressing candy-ass weights. Here are 5 tips to get you moving some serious iron.

6 Best Exercises for Strength

You probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler!

The Big 3 Lifts Suck For Size Gains

Sorry, but if you want to get maximally jacked, you need to do more than the squat, bench press, and deadlift. Here's why.

Tip: Mini-Fasting for Fat Loss

A new type of intermittent fasting allows you to lose body fat fairly painlessly while simultaneously improving fitness.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

How Many Reps Should I Do?

When getting set to do an exercise, there are only two real decisions you need to make, “How Many Reps Should I Do?” and “How Close to Failure Should I Go?” Here’s your guide.

Serge Nubret Pump Training

In bodybuilding's Golden Age, few shone as brightly as Serge Nubret. Let's learn a thing or two from this recently departed legend.

Tip: Stop Whoring Yourself Out

You see it everywhere on social media these days. Here's the real problem.

Bench More to Bench More

Forget overtraining. One of the most effective ways to bench press more weight is to bench press more often.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

The 5 Step Ankle Mobility Fix

Is ankle mobility messing with your training? First you need to diagnose the problem, then you need to fix it. This plan will help you do both.

Body-Part Splits Are Dead

They work for newbies and drug-aided pros, but for the rest of us, body-part splits rob us of growth. Here's what to do instead.

A 6-Week Squat, Bench, or Deadlift Program

A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

Eat to Get Big Without Getting Fat

Use this lean mass calculator and diet plan to build muscle without having to pull the fat pants out of the closet.

Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

The Secret of Loaded Carries

Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.