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Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

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Tip: Benching vs. Push-Ups – The Shocking Science

This new study will definitely surprise you. Check it out.

Know Your Ratios, Destroy Weaknesses

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

The 6-Week Sprinting Solution

An interval training program that will radically alter your conditioning, increase endurance and power, and help you drop body fat. Get it here.

The Absolute Best Way to Build Quads

It's one of the toughest muscle groups to build. We ask 10 experts for their single best tip for building quads. Check out their answers.

5 Exercises for Upper-Back Strength

Strengthening a handful of small, upper-back muscles through some deceptively hard exercises can pay big dividends.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Tip: For Big Pecs, Do This After Bench Pressing

The barbell bench press is great, but it's not that great at targeting the pecs. Add these two exercises to chest day to really grow.

How to Burn Stubborn Body Fat

Eating less and exercising more isn't going to get rid of stubborn pockets of fat. Here's the smart way to blast those love handles and saddlebags.

The Lord of the Glute Exercises?

Scientists from Brazil evaluated 24 different glute exercises to determine which is the best. The winner will surprise you.

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.

10 Reasons Bodybuilders Are Bigger Than Powerlifters

They both lifts weights. They both train hard. They both use drugs at the pro levels. So why are bodybuilders more jacked than powerlifters?

6 Push-Up Workouts for Hypertrophy

Make push-ups great again with these complexes that will challenge even the most advanced lifter.

Tip: Do Farmer's Walks Like This to Get Ripped

This loaded carry beats everything when it comes to metabolic conditioning and fat loss. Here's why, plus two ways to do it.

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

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.

Build Glutes That Melt The Internet

Even if you deadlift and squat, you may still be missing something in your quest for the ultimate athletic booty.

3 Supersets for Big Pecs, Lats and Quads

These painful combos prolong time under tension and increase metabolic stress. That means a bigger chest, back, and legs!

12 Best Alternative Back & Chest Exercises

Don't let a crowded gym derail your workout. Here's what to do on back and chest day.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

The 10,000 Swing Kettlebell Workout: Revisited

This brutal home workout set the internet on fire... and built a lot of calluses. Here are three new, slightly easier ways to do.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

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?