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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.

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Tip: The Best Overall Bodyweight Leg Exercise

No gym? Here's a lower-body blaster you can do anywhere.

Tip: The Bodyweight Leg Extension

Pump up your quads, stretch your tight hammies, and work your abs too. No gym required.

Tip: Foods and Supplements That Control Cortisol

Cortisol is necessary for bodybuilding, but too much at the wrong time can put the brakes on your gains. Here's how to take charge of it.

The 4 Best Compound Sets for Size

Not to be confused with super sets, these smart compound sets will blow up your chest, shoulders, legs, and triceps. Take a look.

Tip: The Simple Math of Rapid Fat Loss

Want to drop the chub quickly but still retain lean body mass? Grab your calculator and follow this formula.

Tip: The Right and Wrong Way to Cable Crunch

Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.

The Ultimate Program for Body Comp Improvement

Tired of looking pretty much the same year after year? If you're ready to make radical changes in your body composition, start here.

Tip: The GHD Sit-Up – Dangerous or Awesome?

This CrossFit favorite is getting more popular. Is it safe and effective? Well, it depends. Here's what you need to know.

The Absolute Best Way to Build Hamstrings

Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

5 Best Loading Schemes for Size & Strength

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

QI: The Russian Training Secret

A rep is not a rep. Especially when you stretch it out 30 times longer than how it's normally done. Sounds crazy, but so are the gains you'll get from it. Check it out.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

Loose Skin: The Facts

Have you lost some fat? Awesome. But are you now stuck with some loose, sagging skin? Here's everything you need to know.

The 12 Minute Fix for Abs and Glutes

Work the core, glutes, and even shoulders together while burning loads of body fat in one excruciating exercise sequence.

How Natural Is Natural Bodybuilding?

Our undercover pro exposes the truth about drug-free bodybuilding contests. Yes, it's as bad as you think.

Escalating Density Training: Revisited

With EDT, sets and reps don't matter. Just pick two exercises, set your stopwatch, and get to work. Check it out.

The Waterbury Method

A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

The Thyroid Handbook

In this handbook, I'll give you a rundown on thyroid function and a few related areas.

What Average Joes Don't Get About Lifting

Here's how to respond the next time some butthead says that he could look like you, too, if he had the time to work out all day.

Tip: Blow Up Your Performance

You breathe instinctively... but are you doing it optimally? Here's how to thrive through better breathing.

Tip: A Scary Effect of Too Much Protein

And no, it's got nothing to do with stupid stuff like your kidneys failing or calcium leaching out of your bones.

The New Rules of Over-40 Lifting

Everything most young coaches tell you about over-40 training is wrong. Here's why and what to do instead.

The 500 Workout

It's time to shake up your workout, stimulate new muscle gains, and lose some fat. Try this training template.

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.