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Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

Hypertrophy-Specific Training

An Overview and Sample Program

Tip: Easy, High-Protein Hotcakes

These skillet-baked pancakes are packed with protein and other muscle-building ingredients. Get the simple recipe here.

Total Core Training for Lifters

To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

Tip: Go Slow, Hold, and Explode

Eccentric-isometric training blends together three different training stimuli to bludgeon your muscles. Here's how it's done.

How To Make Any Diet Work

If you've tried and failed to get lean, you need a different approach. Here's how to really get ripped, whatever diet you choose.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

15 Exercises for a Powerful Upper Body

You don't need to be a powerlifter to benefit from power training with bands. You don't even need a bar. Try these fast exercises.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

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.

Tip: The Healthiest Oil for Frying

The best cooking oil turns out to be the one everyone said not to use. Here's what you need to know.

Tip: Twice-A-Day Training for Maximum Results

If you can find the time, hitting two workouts in one day can bring major results... if it's planned properly. Here's how to do it.

Tip: A Cheap, Simple Stack for Healing Injuries

Combine these two kitchen staples to increase collagen synthesis by 100% in as little as one hour.

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

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.

Know Your Ratios, Destroy Weaknesses

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

Tip: The Ultimate Squat for Quads

Want bigger quads? Set your ego aside and squat like this.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?