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Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

Steroid Dieting

Your Guide to Losing Fat While "On"

The Best Damn Push-Ups Article, Period!

Think you know all there is to know about push-ups? Ha! We thought so too...until we read this.

Tip: Viagra Is Great for Bodybuilders

There are plenty of good reasons to use Viagra and its cousins, other than the obvious one.

Tip: The Pros & Cons of Band Training

Resistance bands are here to stay, whether used alone or added to your big lifts. Here are the benefits and drawbacks.

The Legal Performance Enhancer

Increase work capacity, stimulate protein synthesis, and reduce catabolism. And say goodbye to the hardgainer label.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

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.

Inside the Muscles: Best Leg, Glute, and Calf Exercises

After hooking himself up to a bunch of electrodes, the author discovers the best exercises for building monster legs.

Tip: The Fat Guy's Eating Pattern

One pattern of eating disrupts metabolism and dietary behaviors more than any other. Here's how to avoid it.

Tip: Master the Standing Rollout

Not many people can do it. Too bad, it's one of the best core exercises out there. Here's how to work your way up to it in five steps.

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.

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.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

Master the Floor Press

The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Tip: The Truth About SARMs

What's the deal with them? Do they work like steroids? What are the side effects? Answers here.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

Tip: My Favorite Muscle-Building Method

Simple, but not easy. Here's how to stimulate hypertrophy like never before.

Conditioning 101

You'll never be the last man standing if you're fat and out of shape. Here are eight ways to ramp up your conditioning while keeping your strength.

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.