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Think you know everything about arm training? Think again. Check out these proven techniques for biceps, triceps, and forearms.

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Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

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.

6 Exercise Swaps for Huge Results

If an exercise is causing the wrong kind of pain, swap it out. These moves work just as well... and maybe even better.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

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.

Tip: Build an Athlete's Core

It takes more than crunches to build high-performance abs and obliques. Try these powerful exercises.

The New Rules of Over-40 Lifting

Everything most young coaches tell you about over-40 training is wrong. Here's why and what to do instead.

Fake Strength: Stop Arching the Bench Press

Re-think the big arch for bench pressing. It doesn't create any real strength, and admit it: it's cheating. Here’s why.

The V-Taper Workout and Diet Plan

Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

Tip: Big Triceps, No Shoulder Pain

If dips or other triceps exercises irritate your worn-out shoulders, try this.

8 Secrets For Building Your Best Upper Chest

A developed upper chest will set your physique apart from the crowd. Here's how to build it.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

Coconut Oil: The Good, the Bad, and the Useless

Some say coconut oil is a fat-burning super food. Some say it's a heart killer. Here's the real science.

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.

3D Core Training

Your ab training plan is lacking. Here's what's missing, plus eight great core moves for pro-level performance.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

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.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

Tip: Take Your Shoes Off to Lift

If you train at home (or can be sneaky at the gym), here's why you should ditch the shoes when squatting and deadlifting.

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.

Tip: Can Wearing a Mask Help Gym Performance?

A Brazilian journal suggests that training with that thing on your face might actually have some long-term benefits.

Tip: This Beats the Bulgarian Split Squat

Hammer your legs with this exercise variation that's safer and tougher than the original. Take a look.