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Got a set of adjustable dumbbells? Here's your complete training plan.

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Your Protein Intake Is Unbalanced

New research shows that if you only eat a little bit of protein at a couple of meals, you can't make up for it by eating more at another meal.

9 Hypertrophy Exercises for Abs

Abs aren't built in the kitchen. They're built with resistance training. Here's how to do it anywhere without a machine or weight plates.

The 5 Biggest Fat Loss Mistakes

Even experienced lifters make these mistakes. Here's what to do instead, plus a complete three-phase diet and training plan.

Myofibrillar Growth & Conditioning – The Program

Use high-intensity repeat training (HIRT) to build striated muscle, boost athletic strength, and develop machine-like endurance.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

9-upper-body-mobility-drills

Tip: 9 Upper Body Mobility Drills

Adopt a few of these drills and feel better fast.

One Exercise for Total Shoulder Health

No shoulder gains? Are they always hurting? Do this exercise once per day.

American Sniper Workout

For his title role in American Sniper, Bradley Cooper gained 37 pounds of lean mass. Here's the exact workout and supplement plan he used to do it.

Tip: Test Your Athleticism in 2 Minutes

Let's see how fit you really are. Take this quick test. And try not to puke.

Tip: Don't Fear the Behind the Neck Press

“But it'll cause injuries!” Will it? Will it really? Here's the part you're missing.

The 7 New Rules of Lifting

Stop burning out, being weak, and wasting time. Follow these proven training principles and keep the progress coming.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

Bodybuilding vs. Powerlifting Deadlift

The deadlift is used by both powerlifters and bodybuilders, but there are 8 important differences. Here are the answers to all your questions.

The Complete Power Look Program

The look of power cannot be faked. Here's how to build a body that has the "go" to back up the "show".

Growth Factor Chest Training

Want a bigger chest? Train with constant tension to force your pecs to release powerful growth factors. Here's how.

The Best Way to Row, Period

Barbell rows are a staple for building a big back and an overall stronger body. And using an underhand grip makes them even better. Here's why.

The Complete Guide to Biceps Training

Long head, short head, brachialis. All three need direct attention if you're going to make any significant progress in growing the biceps.

The Pros and Cons of Powerlifting Training

You can learn a lot from competitive powerlifters. But you can also really screw up your progress if you follow their "rules" blindly. Here's the cold hard truth.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.

10 Best Unilateral Exercises

How to get stronger and balance out your monotonous diet of squats and deadlifts with single-leg movements.

The Case Against Trap Training

Your traps are puny, and it's probably because you train them directly with shrugs. Here's a better way build your yoke.

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.