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Regular dumbbell flyes can cause pec or biceps tears. For thicker pecs, try this smart variation on for size.

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Insights & Alpha Male

Your hormone levels can take a hit from sports or hard training in general, but supplementation can fix that.

Find Your Fight

What are you fighting for? Why do you do this? Answer that question and all this training and diet stuff will get easier and more rewarding.

Is Time Under Tension a Crock?

Slow-tempo sets extend the duration of a set and hurt like hell the next day, but they ignore important growth triggers.

Quad Killer: 20-Rep Front Squats

You can't beat 20-rep squats for building leg size and strength. Here are some new variations of the old school killer.

Supercharge Your Shoulders to Lift Heavier

Do this simple test on your shoulders, apply the easy fixes, and watch as your bench, pull-ups, and press explode.

Change Your Thinking, Build Your Body

Start bending bars and setting personal records just by opening up your mind to a few new ideas.

Upper/Lower Circuit Training

Drop tubs of lard off your waistline while maintaining or even gaining lean mass with weight training circuits.

Embrace the Suck

If you never find yourself in the suck, then you aren't trying hard enough to accomplish anything. Every worthwhile goal is found on the other side of the suck. And there's only one way to reach it: get mad, dig deep, and fight.

Violent Jump Squats for Dense Muscle Growth

Doing jump squats will make you powerful while recruiting fast-twitch fibers and giving you dense, muscular legs. Here’s what you need to know.

The Return of Direct Arm Training

You don’t need direct arm training, just the big basic exercises, right? That’s what some say. Here’s why they’re wrong.

What's the Best Diet for Losing Fat?

What's best, a low carb, ketogenic diet, or one that's more balanced? Here’s what science has to say.

A Way of Life

The gym isn't an escape from life's problems, but a way of solving them. A strong body makes for a strong person. Challenge yourself, test yourself, and grow.

Semi-Fasted Cardio Solution

Triple fat loss without losing an ounce of muscle: the smartest, fastest way to lose fat while doing cardio. Here’s how to do it.

To Lose Fat, Eat More Early

The most important time to get the right nutrients into your body is around the workout, but breakfast is crucial, too. Here’s why.

Exercise Stacking for Fast Gains

Here's how to combine two or more similar exercises in sequence to save time and maximize strength and hypertrophy.

CrossFit and High-Rep Olympic Lifting

Are high-rep Oly lifts dangerous? Will they fail to make you strong? Here's what a variety of experts have to say.

Do You Need the Olympic Lifts?

Do athletes really need to perform Olympic lifts to be fast and explosive? Not really, says this coach. Here’s why.

Stack-10 Training

Choose a big lift that needs work. Apply the Stack-10 plan. Smash plateaus and pack on new muscle in 6 workouts. Here's how.

What's Best, 3 or 6 Meals Per Day?

Eat smaller meals more often, right? Or are larger, less frequent meals the way to go? Here’s what science has to say.

Pick It Up and Bleed

The barbell has things to teach you. Painful, but very rewarding things.

The Countdown Method

If this “shock and awe” hypertrophy method doesn't stimulate some new gains in size and strength, then nothing will.

Supercharge Your Spine and Your Lifts

Do this simple test on your thoracic spine, apply the easy fixes, and watch as your chin-ups, pull-ups, and OH presses explode.

Exercise Modifications For New Growth

Simple yet effective ways to turn tired old exercises into plateau busting, muscle building dynamos.

Anabolic Resistance

Bulking diets, if you're not careful, can create anabolic resistance, leading to rapid fat gain with no muscle growth.