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You're a big dude with a barrel chest. Then why can that little guy who looks like a cast member of the Wizard of Oz remake outbench you?

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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.

The One Band Workout

Alternate between these workouts to torch your legs and upper body on separate days. All you need is a band.

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

Bench Press Right for Your Body Type

The bench press isn't a one-size-fits-all lift. You need to tailor it to your skeleton. Here are five ways to do it.

Tip: Get Ripped on the Rower

The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.

8 Inconvenient Truths About Ab Training

Most of us know how to train a muscle, but most of it seems to get flushed down the toilet when it comes to abs. Here's what you need to know.

The Cure for Weak Glutes

Can you pass these tests of glute activation and strength? If not, we'll show you how to get those babies firing.

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 30-Day Bro Diet

The traditional bodybuilding diet looks bland to the general public, but here's why you should try it at least once.

Pyramid Method For Strength & Muscle

Pyramids are simple, logical, effective, and they just feel right. Here’s how to do them for best results.

6 Tips to Master the Sumo Deadlift

The sumo deadlift shortens the ROM, works the hips more, and is less stressful on the back than conventional deadlifts.

Tip: How to Fill In Your Biceps Gap

Even if you didn't inherit the best genetics for big arms, this superset will make a visual impact.

8 Great Rowing Variations

Meadows lists his top 8 rowing variations and ranks them according to compression, range of motion, and contraction.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

The Strong Bodybuilder Program

A program that combines strength-building compound movements with insane muscle-growing giant sets and multiple intensity techniques.

The Best Damn Push-Ups Article, Period!

Think you know all there is to know about push-ups? Ha! We thought so too...until we read this.

Goblet Squats 101

Is this the "single best lifting movement of all time" as Dan claims? You be the judge.

Leg Curls: Seated, Lying, or Standing?

If you've only got time to do one type of hamstring curl, make it this one. Warning: Deep dive ahead!

4 Weeks To A Bigger Chest

You want pumped-up pecs that you can balance a bottle of pilsner on in just 4 weeks? Get ready to train chest heavy, hard, and frequently.

Mountain Dog Training for Intermediates

John Meadows’ style of training is typically used by only very advanced lifters. Here’s how to make it work for you if you’re a mere mortal.

Tip: The Healthiest Snack Food

Four reasons to eat more of this stuff, including stronger erections and higher testosterone levels.

The New Science of Time Under Tension

To get big, you have load up a muscle for 30-60 seconds per set, right? Well, maybe, but there are other ways. Check out the latest science.

Squatter's Shoulder: The Cause & The Cure

Squats irritating your shoulders? Don't go to the doctor’s office yet. There's a reason it's happening and a way to fix it. 

The Z Press: Advanced Overhead Pressing

The Z Press is much harder than the overhead press and it will expose any weaknesses you might have. Here’s how to do it.