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This unique exercise hits both heads of the biceps and challenges your arms in a whole new way. Check it out.

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Tip: Do the Single-Leg Romanian Deadlift

Build and strengthen your hammies with the braced variation of this exercise. Here's how.

Tip: Fix Your Tight Hamstrings

All you need is a lacrosse ball and the ability to tolerate pain. Here's how to do it.

Tip: Try the Wobble Squat

Looks crazy, but it's used by strength athletes to train the squat and bulletproof the core. Here's how to do it.

Tip: Get Enough Iodine for Thyroid Health

A mild deficiency can make it harder for you to stay lean. Here's where to get it and how much you need.

Tip: Do Front Squats First

Want bigger quads? Do this quick front-squat ramp before you do anything else on leg day.

Tip: Make Healthy "Weight Gainer" Cookies

Protein researchers give these cookies to their test subjects to insure plenty of quality calories are eaten. Now you can make them too.

Tip: Test Your Unilateral Leg Strength

These four challenges will test your lower body strength and give you a heck of a workout. Check 'em out.

Tip: Set Higher Rep PRs

Hitting a new one rep max is great, but setting an 8 or 10RM will also help you reach your goals. Here's why.

Tip: Do the Rack Pull and Chin-Up Superset

This challenging back builder combines compression and decompression exercises for max results. Here's how to do it.

Tip: Master the Push-Back Push-Up

Build your shoulders with this unique delt-dominant push-up variation. Here's how.

Tip: Eat Proffles!

Protein waffles, that is. Easy to make, flour-free, and high protein. Get the recipe here.

Tip: Use the Jettison Technique for Dips

Increase time under tension and build your chest with this excruciatingly awesome drop-set technique.

Tip: How to Foam Roll Your Calves

Foam rolling hurts so good. Problem is, most people aren't using the right methods. Here's how to correctly target the calves.

6 Lifting Strategies That Always Work

Cut through all the complex weight lifting theory with these proven strategies for building strength and muscle.

Tip: Do Partner Flyes for Bigger Pecs

Manual resistance flyes. Yeah, this is gonna hurt. Here's how to do them.

Tip: Do Fixation-Insertion Super Sets for Biceps

This is brutal. And smart. But mainly brutal. And it'll trigger biceps growth like nothing else. Check it out.

Tip: Warm Up Your Joints. Here's How.

Lift heavy weights safely and increase range of motion with these four simple drills.

Tip: Send Carbs To Muscle

How to drive nutrients preferentially into muscle cells instead of storing them as body fat.

Tip: Make These Cheesecake Cookies

Easy to make high-protein cookies that will blow your dang mind. Get the healthy recipe here.

4 Easy Ways to Fix Shoulder Pain

Sticky, painful shoulders don't grow or get stronger. Here's why yours hurt and four new ways to get them feeling strong.

Tip: Make the Hip Thrust Even Better

It's perhaps the best glute builder on the planet. Here's a simple way to make it even more effective.

Tip: Build Your Grip with Deadlift Ramps

This grip strengthening method is flat-out nuts, but it works remarkably fast. Check it out.

Tip: Do the Shin Box Drill Before Leg Day

Looks a little goofy, but it really gets you ready for heavy lower-body lifting. Check it out.

Tip: Take the Plank and Push-up Challenge

It's time to shake up your workout. Challenge your friends (or enemies) and see who lasts the longest. Check it out.