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Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.

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Tip: Peterson Step-Up

Finish off leg day with these. Looks easy, but your quads will be on fire.

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Tip: Goblet and Hack Squat Superset

For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.

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Tip: Lateral Shuttle 2-Step

Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.

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Tip: Dips, Rear Delt Flyes, Over and Backs

Mark Dugdale uses this depletion circuit as part of his contest prep.

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Tip: 3 Tips for a Perfect Curl

Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.

Tip: Why You Need a Cheap Stopwatch

Sure, your phone has a timer, but taking a stopwatch to the gym can help you ramp up training density without distractions. Here's how.

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Tip: Single-Leg Hip Thrust – Slow Negative

Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.

Tip: The Optimal Amount of Time Off

Now we know exactly how much time we can take off between training and a strength competition. Check out the new science.

Tip: Slow Gains? 3 Things You Might Be Missing

People will try the weirdest diets and workouts, but many won't do the simple things proven to work. Here are three of them.

Tip: Are You Ready to Olympic Lift?

The O-lifts are getting more popular, but some folks are jumping into them too fast. Here's how to know if you're ready.

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Tip: Backward Static Lunge

For bigger quads, the reverse static lunge beats the forward version.

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Tip: Dip Machine, Heavy Negatives

Grab a partner and give this growth-inducing triceps exercise a shot.

Tip: The Sissy Machine That'll Get You Strong

The wimpiest machine in the gym can actually help you build strength and muscle. Who knew? Try these two exercises.

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Tip: Hip Thrusts in a Rack

Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.

Tip: Low Fat vs. Low Carb For Fat Loss

What's better for improved body composition? One study says it might not be what you think it is.

6 Workout Mantras That Mostly Suck

There's a kernel of truth in every training mantra. But there's also a kernel of crap. So let's break them down and toss out the trash.

DNA Gains

New research shows that one type of training may decrease cellular aging and DNA damage, but another type may increase it.

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Tip: The Weighted Muscle-Up

Once you master the muscle-up, progress by adding weight just as you would a pull-up.

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Tip: Find Your Lats, Enhance Your Training

This drill teaches you to set your shoulders correctly so you can get the most out of your lat exercises.

Tip: The Cure for Ugly Overhead Presses

Balance your shoulders and learn to brace to dominate the barbell press. Here's exactly how to do it.

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Tip: The Barbell Ab Rollout

Make the ab rollout even better by lifting your feet up. This takes the hamstrings out of the movement and makes your core work harder.

Tip: Look Worse to Look Better

No, you don't have to gain a ton of fat to build muscle, but you do need to be realistic. Here's a little reality check.

Tip: An Inconvenient Truth About Your Diet

Just about any body composition problem you have is a diet problem, not a training problem. Here's why that's a tough pill to swallow.

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Tip: Ball False-Grip Drill

Master the false grip to master the muscle-up and other moves. This is also a great way to strengthen your forearms.