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Thick, strong forearms not only complete the physique, they help you move more weight and perform better. Here's everything you need to know about grip training.

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Inside the Muscles: Best Chest and Triceps Exercises

Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

Top 10 Mass Makers for Lanky Lifters

Big lifts lead to big gains, but they may not all fit your long-limbed structure. Try these variations and watch your progress skyrocket.

Tip: 40-Plus? Do More Work

Here's why this counterintuitive advice actually makes a lot of sense.

Arm Day Annihilation

Sorry, but just doing compound lifts isn't going to grow your arms to their maximal genetic limits. You need an arm day full of supersets. Try these.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

5 Advanced Supplements Newbies Don't Deserve

You don't need high-octane fuel or nitro if you're only driving a Prius. The same thing applies to newbie lifters and high-octane supplements.

Rebuild Yourself with Complexes

For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

The Get Shredded Diet

This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

Why I Quit Using Steroids

Steroids helped Scott Abel develop an impossibly big and ripped physique, but then some bad, bad things happened. Here's his story.

Stretching Gone Wrong

Most fit pros think we can't get enough stretching. Are they right? Nope. Here's why.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

The Best Cable Exercises You're Not Doing

For strength and size gains, you need some cable work. Here are eleven cable exercises you've probably never even tried.

The Case Against Trap Training

Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.

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.

Are You Strong?

So you can squat 405 pounds and bench 315. Is that good? Does that make you strong? How do you compare to others? Find out if your lifts are decent, good, or great through Tim Henriques' handy little comparison chart.

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.

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

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.

Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

18 Tips for Bulletproof Knees

Here’s how to fix your achy knees, prevent injury, and keep the squats coming. Check it out.

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.

The Complete Power Look Program

The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".