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How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

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The Simple Diet for Athletes

You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you.

Pull-Ups: You're Doing Them Wrong

Think you're good at pull-ups because you can do a lot of them or strap on extra weight? Think again. Here's how to really do them for best results.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

CrossFit: The Good, Bad, and the Ugly

CrossFit is the greatest thing ever to happen to barbell training, except for all the awful parts of it.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

Growth Hormone: Fact and Fiction

The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

The Truth About Bodybuilding Arm Measurements

If you want to know the true size of your arms, measure them correctly. Here's your guide.

5 Things to Stop Doing in the Gym

Many experienced lifters make these training mistakes. Do you?

6 Essential Supplement Upgrades

For supplements to build muscle, burn fat, or raise testosterone, they need to be concentrated, absorbable, and bioavailable. Here's what to look for.

How Not to Go Bald

Stopping hair loss is possible. And you might even be able to grow some back. Here's a sciency look at 12 treatments.

5/3/1 for Hardgainers

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

How to Build Your Own Training Program

Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

Build Your Backside, Destroy the Competition

If you're like most lifters, your glutes, hams, and lower back are lagging. Bring 'em up to perform better, get faster, be stronger, and look hotter.

The Truth About Ass-to-Grass Squats

Some people say the only correct way to squat is ATG. And some people are a little smarter than that. Here's the truth.

Tip: How to Build Quads With Just Bodyweight

No weights, no worries. Slide this tougher-than-it-looks exercise into your next leg day. Works great as a finisher too.

Tip: A Better Way to Calculate Body Fat Percentage?

Science gives us a new way to figure out how much fat we're carrying. All you need is a tape measure. But is it any better than BMI?

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.

150 Pound Back Extensions for Glutes & Hams

Drop the weenie weights, load this exercise heavy, and watch your deadlift PR skyrocket. Oh, and you'll build great glutes and hamstrings.

8 Injections That Heal Injuries

The needle is better than the knife. Here are the latest scientific advances in healing joint, tendon, and muscle injuries.

7 Ways to Fix Anterior Pelvic Tilt

Fix this common posture problem. Not only will you look better, but you'll get better results from training.

11 Guidelines for a Great Bench Press

Weak benchers do flyes, pec deck, and machine presses – everything except what they need to be doing, which is bench, bench, bench.

6 Deadlift Tips for Non-Powerlifters

You don't have to be a powerlifter to benefit from the deadlift, but you do need to train the lift differently for your unique goal. Here's how.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.