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Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.

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The Reg Park Way To Serious Size And Strength

Reg Park, the guy who inspired Arnold, knew how to build strength and symmetry. Here’s what we can still learn from him today.

The Essential 8 Mobility Drills

Finally, a warm-up routine that even people who hate warming up can handle! This short series of drills will not only make you feel better, but the increased mobility you'll gain will help you make unprecedented gains in the gym.

The Modified 5x5 Squat Program

The classic 5 x 5 set/rep scheme works. But here’s how to make it even better.

All Muscle, No Iron

Big arms, wide shoulders, strong abs, amazing athleticism. What can we learn from gymnasts about training? Find out here.

Tip: How to Do a Full Overhead Press, Pain Free

Four ways to fix your mobility and push heavier weights over your head.

Tip: The Single Most Effective Fat Loss Strategy

Take 100 people and put them on a diet. Who will be most successful? The people who do this.

Building the Complete Yoke

This program will build your traps, rear delts, and neck, but also your other yoke muscles.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

Every Day is Calf Day

Drop the genetics excuse, Mr. Thermometer Calves. Train them first every time you hit the gym using these exercises and special techniques.

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.

The Best Dumbbell Exercise You're Not Doing

Here are the best ways use to dumbbells for muscle growth, strength, and looking good naked.

Tip: Pick the Right Protein for the Job

Avoid the fakes and choose the best protein for your goals. Here's a handy guide.

8 Lessons From Glute Girls

Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

30 Days to a Big Butt & Great Squat

Aggressive workouts lead to fast progress and monster gains. Here are three different 30-day challenges to bring up your glutes and your PRs.

The Simple Plan for Ultimate Back Size

Back training advice has become sissified and overcomplicated. Here's how to really build your back.

Tip: Build Your Glutes, Boost Athleticism

Add this exercise to your program if you want complete leg and glute development that transfers perfectly into sports.

5 Bodybuilding Lies You Probably Believe

Have you fallen for one of these myths? The surprising truth about free weights, leg training, chest exercises and more.

Push-Ups: You're Doing Them Wrong!

A lot of people can't do one proper push-up. And YOU may be one of them. Here are the most common problems and how to fix 'em.

Tip: Master Dips for Chest & Triceps

Everything you need to know about dips, plus some quick videos to make sure you're doing them right.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

Dispelling the Dumbest Protein Myths

If you've ever gotten into a debate about protein with someone, one of you probably brought up one of these myths. Hope it wasn't you.

The 2-Second Pause for Big Gains

Pausing for 2 seconds during certain exercises can lead to big improvements in strength and performance. Here’s why, and how to do it.

Big. Scary. Delts.

If you want to grow your delts, you've got to train them often, but you've also got to be smart about it. Here’s how.