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Warning: This workout is gonna hurt. Get ready to use time under tension, multiple angles of attack, and a whole bunch of lactate.

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Eat Like a Warrior King

Enter the No-Tofu Zone! Real nutrition advice for iron athletes.

Super-Fast, Super-Effective Workouts

Build more muscle from two or three short weekly workouts than most guys do from training six days a week. Try these programs.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

The Snatch Grip Deadlift

It's a fact: the exercises that make you hate life the most also tend to deliver the best results. If you're in serious need of a hamstring overhaul, then this article is a great (although painful) place to start.

The Gironda System

Vince Gironda was a legendary bodybuilding coach, and you can still learn a lot from him today. Check this out.

Tip: Replace the Upright Row

For most people, the upright row is a shoulder wrecker. Here's a better exercise.

6 Hard Truths About Dieting

Fat loss is supposed to be tough and you need an honest appraisal of what you're up against. This is it.

8 Great Rowing Variations

Meadows lists his top 8 rowing variations and ranks them according to compression, range of motion, and contraction.

5 Insane Biceps and Triceps Workouts

Do one of these extremely high-volume finishers every fourth day and you won't need to do any additional biceps or triceps training. Get the workouts here.

10 Best Unilateral Exercises

How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

The Top Ten Triceps Exercises

The best exercises for big, strong triceps. Are you using them? Check out this list.

10 Lessons from the Strength Legends

To make progress, look to the past. Here are the best training and lifestyle lessons from legendary bodybuilders, strongmen, and coaches.

Making Sense of Supersets

A lot of supersets just don't make any sense, physiology-wise. Here's some methodology to support your passion for pairing.

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.

Tip: Do This at Bedtime for Surefire Muscle

It's a strategy everyone's talked about for years, but no one was sure exactly how well it worked and whether there were any drawbacks.

The 5 Most Dangerous Deadlift Mistakes

Why do smart lifters let their technique go haywire? Ego lifting? Unawareness? Here are the most common problems.

Reawaken Your Rhomboids

Fix these overlooked muscles and you’ll look better and be able to pull more weight. Here’s how.

7 No-Barbell Strength Tests You Need To Pass

A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests?

Tip: The Bodybuilder's Breakfast

Here's how to whip up a stack of clean, high-protein waffles or pancakes in just a few minutes. Warning: May contain images of bacon.

Squatter's Shoulder: The Cause & The Cure

Squats irritating your shoulders? Don't go to the doctor’s office yet. There's a reason it's happening and a way to fix it. 

Muscle Up Top, Hustle Down Below

Want a bodybuilder upper body and a linebacker lower body? Here's your program.

How to Lose 10 Pounds of Fat, Forever

You aren't fat, but you'd like to lose about 10 pounds to better show off those muscles. Here are the best tips from our experts.