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This popular form of self-therapy isn't a good fix, and it can make things worse. Here's why, plus a better way to soothe your butt-hurt.

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Tip: The Worst Way to Stretch Your Chest

Most people really mess up this common pec stretch. Here's why you should avoid it and what you should replace it with.

Tip: Avoid These Dirty Fruits and Veggies

Here are the 16 most pesticide-ridden fruits and vegetables and how to “fix” them. Bonus: The 15 cleanest choices.

Tip: Do Kelso Shrugs for Complete Trap Development

Your "yoke" training is missing something, and it shows. Try these two exercise variations for bigger, stronger traps.

IFBB Pro Talks Faith, Family, and Iron

In a sport full of negative stereotypes, Mark Dugdale stands apart. His humble approach may inspire you. His training regimen definitely will.

Tip: Increase Mobility for a Better Squat

Here's a simple drill that will help mobilize your ankles and calves, making your squat smoother, safer, and stronger.

Tip: 2 Things Every Lifter Must Do to Improve

Some people can't escape the newbie phase. Others get stuck at the intermediate level. Both groups are making the same mistakes. Are you?

Tip: Eat These Foods to Squash Cravings

If you've got the wrong “bugs” in your gut, then you'll suffer from crazy junk food cravings. Here's how to get the right ones in there.

Tip: Measure Your Gains With This Method

If you're only judging the effectiveness of your workouts by how sore you get, you're a newbie. Here's how to gauge actual progress.

Tip: Train Beyond Failure the Smart Way

There's a right way and a wrong way to train to failure for muscular gains. This is one of the right ways. Check it out.

Tip: Build Wide Shoulders With This Superset

You've never trained your delts like this! (We can tell.) Take a look at this unique hypertrophy method.

Tip: Fix Your Own Running Injuries

How to get rid of the three most common aches and pains you get from running, no doctor required.

Tip: Start Every Workout With a Strength Move

Focus on a big basic lift, then throw in some assistance work. Here's how to set it up and what lifts to emphasize.

Tip: Use Box Breathing to Regain Focus

Here's a trick used by strongman competitors to increase performance that you need to use too.

Tip: Foam Roll AFTER Training For Fast Recovery

Soft tissue work on the roller is okay before workouts, but it's best done after training. Here's why.

Tip: Strengthen Your Abs – 5 New Exercises

What's better than great looking abs? A core that's as strong as it looks. Here's how to build one.

Tip: Auto-Regulate Your Rest Periods

A new study on rest between sets may change the way you train, especially if your goal is hypertrophy. Check this out.

Tip: Be Careful Cutting Calories

Is your HEC in check? It better be. Here's why.

Tip: Stop Rowing With Excessive ROM

Using full range of motion is good, except when it's bad and leads to injury. Here's how to fix this common form mistake.

Tip: Build Biceps With Science-Backed Methods

Five quick tips to help you finally stretch out those shirtsleeves.

Tip: Stop Labeling Your Body Type

Endomorph, ectomorph, mesomorph: Dumb labels from the 1940s that were never meant for lifters. Here's the real story.

Tip: Don't Use Deload Weeks. Use Intro Weeks.

Stop wasting 25 percent of your strength training workouts. Here's a better way to deload and boost recovery.

Tip: Train Your Abs Directly

No, the big compound lifts aren't enough for real core strength. Here's why.

Tip: Know Why You're Squatting

Do you want more muscle or more weight on the bar? How you answer should determine how you squat. Info here.

Tip: Take This Grip Strength Test

If you can't pass this test, then either your grip strength sucks or you're too fat. Check it out.