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You can choose the best exercises, but if these four variables are screwed up you'll be leaving gains on the table. Here's everything you need to know.

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8 Great Rowing Variations

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

100 Reps to Ripped

Sets of 50-100 reps, performed with a minimum number of pauses, can be used to break plateaus, build muscle, or burn fat. Here's how.

The Magic of Cluster Sets

A fresh look at a very old way to get big and strong. If you feel like you leave the gym not having worked hard enough, this method is for you.

Maximize Protein Synthesis

Building muscle boils down to getting on the right side of the protein synthesis balance sheet. Here's how to do it.

Back-Friendly Leg Training

Leg training should push you to your physical limits without crushing your back. Here's the smart way to make it happen.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.

The Truth About Leg Extensions

The popular leg exercise goes under the microscope!

The Wave Loading Manifesto

Accelerate your strength development, increase your explosiveness, and boost your work capacity. Here’s how.

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.

How to be a Social Media Fitness Star

Here's how to give advice on the internet, find your tribe, thwart trolls, and keep your soul intact.

Question of Strength 54

Are SARMs safe, legal, and as effective as steroids? Does German Volume Training work for natural lifters? Info here.

The 7 Gym Rules Never to Break

A lot of gyms are filled with annoying jackasses. Here's a little checklist to make sure you're not one of them.

Tip: 3 Ways to Build Consistency

If there's one answer to every question about getting bigger and stronger, it's this: be consistent. Here's how to do it.

Tip: Replace the Upright Row

For most people, the upright row is a shoulder wrecker. Here's a better exercise.

Tip: Here's Why You Have Puny Shoulders

Everyone thinks they know how to train delts, but very few have mountains under their T-shirts. Here's what they're missing.

The 3 Smartest Ways to Train Shoulders

Yes, you can build big strong shoulders without wrecking your joints. Here are three ways to do it.

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.

4 Reasons You Suck at Building Mass

If you're small and weak, this is either going hurt your feelings or help you get bigger and stronger. Your choice. Check it out.

Overhead Press Your Body Weight

Can you press your body weight overhead? You should be able to, plus more. Here's how to supercharge your pressing strength.

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

The 4 Dumbest Ab Exercises

Those popular ab exercises you see in many workout programs are ineffective and injurious. Luckily, there are smarter alternatives.

Bench Press Grip: The Magic Number

Use this simple math formula to find your perfect bench press grip, prevent injuries, and lift a lot more weight.

2 Weeks to Shredded

Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

5/3/1 Reloaded

Jim Wendler answers all your questions about his proven 5/3/1 training system. Check it out.