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Increase muscle gain and accelerate fat loss in just a few minutes a day with this simple supplemental workout.

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Seven Metabolic Finishers to Burn Fat

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

Sprinting Towards Single Digit Body Fat

The secret to dropping fat and building a great posterior chain may be just a few hundred meters away. Check out this plan.

12 Hamstrings Exercises for Hardasses

Only doing deadlifts and leg curls for your hamstrings? You're missing out on some killer exercises that'll quickly add muscle and power.

Top Priority for Lower Traps

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.

HSS-100: Back Specialization

When it’s time to specialize and bring up your back, this should be your go-to training program. Check it out.

Tip: Do This Between Sets for Extra Growth

Spend the first 30 seconds of your rest period doing this and you'll gain some bonus muscle.

Tip: How to Not Be Chubby

It takes a lot of work to get ripped, but going from flabby to average? Not too tough. Here's your plan. No calorie counting required.

9 Exercises for a Complete Back

Always doing the same two back exercises? That doesn't cut it. For more size and strength, try these variations.

For Big Shoulders, Ditch the Free Weights

For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.

Muscle Up Top, Hustle Down Below

Want a bodybuilder upper body and a linebacker lower body? Here's your program.

Tip: 4 Hip Adduction Exercises You Need

Prevent injuries and build complete lower-body strength with these moves.

Top 10 Ways to Build Mental Toughness

We asked our coaches and experts for their best mental toughness tips. Pick the one that speaks to you and get to work.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Tip: How to Develop an Adonis Belt

Here's how to build the sexiest muscle there is.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

Volume Training for Size & Strength

If your gains have stalled, it's probably because you're missing one thing in your workouts: volume. Here's how to intelligently add it.

Tip: Can't Train? Take This to Retain Muscle

There's no reason to lose muscle when life or illness keeps you away from the gym. Here's how to fight off atrophy.

Tip: The Protein Solution

Can you lose fat and build muscle at the same time? Yes, science says. And the key is protein. Check this out.

Fasted Cardio Eats Muscle

When most people diet and train for fat loss, they lose a lot of muscle too. That's dumb and totally unnecessary. Here's how to avoid it.

Tip: Do Band Pull-Aparts

Here are three ways to do this exercise that'll build your back, make your shoulders feel good, and even boost your bench press.

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

Advanced Training: Max-Growth Cluster Sets

Cluster sets will get you jacked, but they neglect two important growth pathways. Maximum Growth Clusters hit all three. Here's how to do them.

4 Methods To Boost Testosterone With Food

There are a lot of things out there zapping your testosterone levels. Here's how to fight back with food.

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.