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For a fat burning hit, a massive conditioning bang, and some appreciable muscle, do complexes. Here’s how.

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Leg Day in the Smith Machine

If you think the Smith machine isn't functional and doesn't build muscle, you're in for a surprise. Your legs are probably tiny too.

The Simple 7 Warm-Up

Your warm-up shouldn't be boring or ineffective. Here's how to stretch the right parts, move with ease, and prepare to destroy your workout.

The Suicide Grip: Dangerous or Smart?

A thumbless grip is scary to lifters who don't know how to do it, but it can be used safely. In fact, it's better for your shoulders. Here's why.

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.

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.

150 Pound Back Extensions for Glutes & Hams

Drop the weenie weights, load this exercise heavy, and watch your deadlift PR skyrocket. Oh, and you'll build great glutes and hamstrings.

Tip: The Best Trap Exercise You're Not Doing

People will look at you funny when you do this exercise. That's okay, your traps will be bigger and stronger than theirs. Take a look.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

Straightforward Knee Rehab

Few injuries are as debilitating as knee pain. Here's what to do when yours strikes.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

Bodybuilder Abs, Athlete Core

There's a difference between ab training and core training. Here are some new exercises for both goals.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

Tip: Hanging Leg Raise – 3 Mistakes to Avoid

It's one of the best ab exercises out there, but hardly anyone does it right. Here's how to really do it.

The Fake Butt Phenomenon

From fitness celebrities to reality stars, augmented asses are everywhere. Here's how they do it and how to spot the pretenders.

Tip: Know When to Use Lifting Straps

The strongest lifters use straps, but not all the time. Here's a guide to help you decide when, and when not, to use them.

Wave Ladders for Maximum Strength

Ladders and wave loading are both great ways to build size and strength, but combine them and you get something magical.

Building a Bodybuilder Chest

A complete guide to help you build your chest, even if your genetics suck. Check it out.

The Waterbury Method

A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

The Ultimate Guide to Landmine Presses

You don't do the angled barbell press? You will. Here are 8 ways to do it that are sure to become staples of your training program.

The 11 Worst Squat Mistakes

The squat may be the king of all exercises, but it's also the one that's screwed up the most. Are you making any of these mistakes?

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

The Best Damn Posterior Chain Exercises

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

How Tall Guys Get Jacked

The rules of size training change a bit for tall lifters. Check out these lifting guidelines for lanky guys.