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The 3-Day Leg Specialization Program

A 3-day split that targets your legs while still allowing you to maintain size and strength in your upper body.

Are Bulgarian Squats Superior to Regular Squats?

Could the Bulgarian squat be better than the King of Exercises? Ben Bruno makes his case.

The Squat 4 Times Per Week Experiment

A strength coach decides to throw the rules out the window and do high-frequency squatting. Here’s what happened.

Freaky Forearm Training

Thick, strong forearms not only complete the physique, they help you move more weight and perform better. Here's everything you need to know about grip training.

Prilepin's Table for Hypertrophy

Rethinking a classic strength training paradigm so that it results in massive hypertrophy gains.

Accentuated Eccentric Training

You’ve probably never tried this training method. If your goal is size, you definitely should. Check it out.

Steroids for Dummies

Everything you ever wanted to know but was afraid to ask.

The Big Arms Blueprint

Feel like your arm growth has come to a halt? Stop looking around for crazy solutions and try this back-to-basics plan.

Bodybuilder Abs, Athlete Core

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

The Deload: Everything You Need Know

Most people don't need to deload because their workouts are wimpy. Here's how to tell if you're worthy of a deload, along with how to do it.

Stop Squatting and Deadlifting So Damn Much

Sure, the big 3 lifts are great, but experienced lifters need to stop chasing numbers for a while and fix their weak links. Here's why and how to do it.

The Aggressive Diet for Natural Guys

How low in calories can you go to drop fat rapidly without losing muscle or tanking your testosterone levels? Here's the exact math you need.

The Squat: 10 Damn Good Tips

Squats aren't all that simple, but these recommendations are. Get under the bar and squat right with these tips.

The Very Best Way to Build Forearms

I lift hard and I can crush you. That's the message big forearms send the world. Here's how our pros and experts train them.

Tip: What You Need to Know About Berberine

Science is getting pretty excited about this stuff for blood sugar management, gut health and fat loss. Here's what you need to know.

The Simple Plan for Ultimate Back Size

Back training advice has become sissified and overcomplicated. Here's how to really build your back.

10 Mistakes Women Make With Diets

Here are the most common mistakes and how to fix them for long-term leanness and health.

I, Bodybuilder

No hype, no exaggeration. How to build muscle as fast as humanly possible. Get the plan here.

The 4 Best Ways to Lunge

The regular ol' forward lunge is actually the least effective. Check out these superior variations for leg strength.

The Big 3 Lifts Suck For Size Gains

Sorry, but if you want to get maximally jacked, you need to do more than the squat, bench press, and deadlift. Here's why.

The Overlooked Key to Muscle Growth

Lifters who want to build muscular size get overly fixated on lifting heavy. There are better, faster ways to get bigger.

Bench, Squat and Deadlift: How Often?

Most people train the big lifts once or twice per week. But the strongest people in the world use a much higher frequency. Here’s what you can learn from them.

Top 6 Challenge Workouts

It's time to see what you're really made of. These deceptively simple workouts build muscle, burn fat, and increase overall fitness... fast.

Big. Scary. Delts.

If you want to grow your delts, you've got to train them often, but you've also got to be smart about it. Here’s how.