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Many popular strength programs are based on percentages of your one rep max. Sometimes that's good. Sometimes it's bad. Here's why.

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5 Signs You're About to Get Hurt

Are you on your way to becoming a broken down lifter? Here are the signs to watch out for and how to intervene.

Tip: Avoid NSAIDS and Icing Sore Muscles

When you ice or use pain killers after a tough workout, you're actually putting the brakes on muscle growth. Here's why.

Tip: Don't Try to Hit the Triceps With Dips

Changing your form on dips to train the triceps will wreck your joints. Here's a better method that works great.

Tip: Drink 3-4 Cups of Coffee Per Day

Turns out, coffee is actually pretty good for you. Check this out.

Tip: Do Heavy Squat Stand-Ups

Bust plateaus and add more pounds to the bar with this simple technique. Check it out.

Control the Damage From Overeating

You're sometimes going to eat a meal that's going to burst the seams of your shorts. Here's how to control the damage.

Tip: Build Your Lats With These Two Techniques

Use these strategies to make gains and perfect your pull-ups. Here's how.

Tip: Use These 3 Lifting Techniques to Burn Fat

Do finisher sets to torch more calories and reveal your muscle. Here's how.

The 5 Minute Workout Booster

Five minutes is all it takes to make more gains, build more strength, and hit goals faster. Just add a simple pre-workout primer to your training. Here's how.

Tip: Do Stage Reps to Improve Your Pull-Ups

Suck at pull-ups? Avoid machines and use this training technique instead. Check it out.

Tip: Test Yourself with the Renegade Row

This test will teach you a lot about your strength and athleticism. Here's how to do it.

Tip: Shut Up About Your Goals

Studies show that telling others about your goals makes you less likely to achieve them. Here's why, plus a better method.

Tip: To Lose Fat and Keep Muscle, Time Carbs Like This

How to manipulate insulin production to get shredded while still fueling and recovering from tough workouts.

Tip: Do This 2 Minute Drill Before Every Workout

Awaken the nervous system before training to recruit more muscle fibers. Here's how.

Tip: Do this Exercise to Build Biceps and Abs

This variation of the cable curl strengthens the core and biceps at the same time. Here's how to do it.

Tip: Stop Doing Fasted Cardio

To keep muscle and lose more fat, do morning cardio in a "post-absorptive" state. Here's how.

Tip: End Every Workout With Your Worst Lift

Pick one lift and do 3-4 sets at 80% of your max at the end of every training session. Here's why.

Shut Up and Get Strong

Want to lose fat? Get strong. Want to build muscle? Get strong. Want to be a better athlete? Get strong. Here's why and how to do it.

The Starch That Burns Body Fat

When prepared the right way, foods like grains, beans, and potatoes can actually turn you into a fat-burning machine. Here's how.

Tip: Superset for Spinal Health & Increased Strength

Do an exercise that deloads the spine immediately after one that loads it heavily. You'll get stronger and keep the spine healthy. Here's how.

Tip: Ladies, Build Muscle to Get Leaner

Lift weights to lose fat. Use these 4 training tools for a smokin' physique.

Tip: To Build Big Delts, Train Multiple Angles

The big lifts are foundational, but isolation and time under tension are crucial for shoulder size. Here's how to do it.

Tip: Keep Testosterone Levels High to Live Longer

Low T is associated with a higher death rate. It also makes you fat. Here's why you should pay attention to testosterone levels.

Tip: Do This 5 Minute Pull-Up Workout Twice a Week

Set a timer for five minutes and do as many pull-ups as you can. Here's why and how to program it.