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Get that hamstring hang you've always wanted. Here are some fresh lifts to try on your next leg day.

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The Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

The Best Muscle-Building Breakfast

People who want to build muscle and lose fat don't skip breakfast. But what are the best foods to eat? Here's what the experts suggest.

The Single Best Muscle-Building Method

A recent study shows that training to failure is the true key to muscle growth... regardless of the weight used. If your goal is size, this is a must-read.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

How to Train for Non-Stop Muscle Growth

You can choose the best exercises, but if these four variables are screwed up you'll be leaving gains on the table. Here's everything you need to know.

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.

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

The Best Exercise for a Smaller Waist

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

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

The 185 Rep Squat Workout

Climb out of that training rut and challenge your muscles and mental fortitude with these old-school squat workouts.

The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

Dispelling Ab Training Myths

Most bodybuilders don't know how their abs function, or even how to train them effectively. Learn how now.

  • Abs
  • The Truth About Bulking

    There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

    A New Protein, A Designer Carbohydrate

    Accelerate gains. Protect muscle. Make any mass phase or fat-loss plan work even better. Here's the most versatile supplement on the planet.

    Tip: This Extreme Rep Range Isn't For Sissies

    It turns out a rarely explored rep range works just as well in building muscle as more traditional rep ranges. Mind officially blown.

    Nasty Ab Training

    Want abs? It's time to crank up the resistance, extend the TUT, and add a proven bodybuilding technique to your workouts. Try these moves!

    Trans Athletes: The Death Of Women's Sports

    In an effort to be trans-inclusive, sports federations are forcing women off of the winner's podium. Their rules are anti-female. Here's why.

    Ask Us Anything 03

    Testosterone injection strategies, beating cravings, the best exercises, calf training, and the steroid controversy.

    Tip: The Real Reason Steak Makes You Strong

    Lifters swear that red meat makes them stronger, but is there more to a steak than meets the eye?

    Guaranteed Muscle Mass

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

    22 Proven Rep Schemes

    Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

    6 Specialty Bars for Strength and Size

    A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

    Cure for Cowardly Calves

    Mr. Efficient Exercise guy tells us that the research doesn't tell us jack about calf training. Here's the right way to do it.