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The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

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Take 4 Capsules for Muscle Gain and Fat Loss

This substance approximates the effects of diet and exercise, even if you don't change your eating habits or go to the gym. Here's the science.

The Next Generation Nutrition Bar

When does a nutrition bar become a true, performance-enhancing food? When it's made like this.

Tip: Is Cardio Essential?

Yes... and no. Here's what every smart lifter needs to consider.

Tip: The Best Bodyfat Tester

It's not a scale or a set of calipers; it's a way of training. Take a look.

Fit Enough to Fight

At some point, you may have to physically defend yourself or your loved ones. Are you bad enough to brawl?

The Best Training Tool for Triceps

Hitting the triceps like this provides stimulation that dumbbells can't duplicate. Here's how, plus 6 exercises to try out.

Tip: The Farmer's Carry Is Essential

The ability to do heavy carries says a lot about your strength and health. Check this out.

DeFranco's Training Rules for Washed-up Meatheads

Attention all meatheads over 30: it's time to break out the rulebook for gaining muscle and unleashing your inner-athlete.

3 Ways to Grow More Muscle

From beginner to advanced lifter, here’s how to balance the three most important mechanisms of hypertrophy.

5/3/1: How to Build Pure Strength

Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. And it delivers, every time.

Trans Athletes: The Death Of Women's Sports

In an effort to be trans-inclusive, sports federations are forcing women off of the winner's podium. Their rules are anti-female. Here's why.

Tip: A Better Leg Extension

Build bigger quads with this quick adjustment.

Tip: Do the Motorcycle Row for Lats

Shake up your back training with two variations of this lat exercise. Here's how.

The 7 People Who Never Get Results

Are you one of these types of people? Hope not. Because they never make any progress. Check out the list.

How to Poop Like a Champion

Oh sure, laugh. But chronic constipation affects 63 million people. And lifters with weird diets may be especially prone to it. Here's how to fix it.

Tip: Choose The Right Weight

Most lifters trying to build muscle are either going too light or too heavy. Here's how to find your sweet spot for hypertrophy.

The Best Damn Workout Plan For Natural Lifters

Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. This effective program is for them.

Tip: A New Way to Make Overnight Oats

This muscle-building, workout-fueling breakfast has become a staple for many lifters. Here's a new way to whip up a batch.

Primer 52: The Program

Completely reshape your body with this sophisticated and straightforward diet and training plan.

5 Best Loading Schemes for Size & Strength

Want size? Want strength? How about both? Find the right loading scheme for your goal here.

Tip: The Scoop on Vegetable Proteins

Can you gain muscle from ingesting plant proteins like pea or wheat? A new study weighs in with a surprising answer.

Nasty Ab Training

Want abs? It's time to crank up the resistance, extend the TUT, and add a proven bodybuilding technique to your workouts. Try these moves!

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.

7 Bad Foods That Are Good For You

You've been misled by dumb dieticians. Turns out that many of the "evil" foods they say to avoid aren't bad at all. Check out this list.