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Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

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Neanderthal No More - Part 1

The complete, head-to-toe guide to fixing your bad posture. Check it out.

The Periodization Bible - Part 1

Everything you ever wanted to know about advanced periodization for strength training.

Tip: Is White Rice the Same as Table Sugar?

Harvard Medical School thinks you're nuts for eating white rice. Are they right? Here's the real story.

Tip: The Missing Piece of Leg & Core Training

You need this hip adduction exercise for structural balance, injury prevention, and even better glutes.

Tip: Jacked With a Purpose

Here's how to get more explosive and agile while still looking like a badass.

The Key to Continuous Muscle Growth

Here's what to do when your training plan stops working. And it will stop working.

The Bodyweight Workout for Big Guys

Big? Check! Strong? Check! Now it's time to move like an athlete, ramp up your conditioning, and feel incredible. Here's exactly how to do it.

Tip: Get Ripped on the Rower

The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.

How to Eliminate Love Handles & Muffin Tops

A fat waist is symptomatic of insulin insensitivity. You need to attack it with a combo of specific eating strategies, diet, exercise, and supplements. Here's how.

The Neuro Type Workouts

What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here.

The 10 Best Ways to Build Your Back

Most people get back training all wrong. We asked our experts to give us their best training tips and tricks. Are you missing any of these moves?

Tip: The Colbert Full-Body Workout Plan

This classic high-frequency program will have you training your entire body every other day. Check it out.

5 Best Loading Schemes for Size & Strength

Want size? Want strength? How about both? Find the right loading scheme for your goal here.

Big Dead Bodybuilders

It takes extreme muscularity to make it to the top. And many bodybuilders take extreme measures to win... and even to get third place. Is it worth it?

Tip: Use the 40 Reps Method for Growth

Stop thinking in sets. Instead, think about load and total reps. You'll get better results. Here's how.

Lift Like a Monster, Look Like a Hero

Get stronger, build muscle, and increase performance, all with one challenging program. Check it out.

Pyramid Method For Strength & Muscle

Pyramids are simple, logical, effective, and they just feel right. Here’s how to do them for best results.

5 Killer Trap-Bar Deadlift Variations

The trap bar is now considered must-have gym equipment. Here are some cool variations to help you get the most out of it.

Seven Metabolic Finishers to Burn Fat

Burn body fat, improve conditioning, and make each workout an ass kicking success. Here’s how.

Enormous and Strong Legs: The Mountain Dog Way

Most lifters are lacking in the leg department. Why? Because the type of training you have to do for leg growth is brutal. Here’s how to get it done.

Ribcage Expansion: Fact or Fiction?

Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

Core Training for Smart Folks

Improve performance, reduce risk of injury, and look better with your shirt off. Here's how.

  • Abs
  • Total Body Training

    Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

    The Next Generation Nutrition Bar

    When does a nutrition bar become a true, performance-enhancing food? When it's made like this.