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Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

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6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

Tip: Bicep Training for Powerlifters & Strongmen

You don't just want big arms, you want arms that are as strong as they look. Here's how to get them.

Tip: How To Know If You Should Cheat

There's a place for cheat meals but most people do it wrong. Don't be one of them. Use these guidelines.

Tip: 6 Surprising Ways to Avoid Cold or Flu

It's hard to make progress in the gym if you're sick. Here are some unusual ways to avoid it.

How to Deadlift Over 700 Pounds

Eager to pull big numbers? You're more likely to make mistakes that'll bring your max down. Here's what to do... and what not to do.

Tip: Build Quads Without Knee Pain

Got knee pain or recovering from an injury? You don't have to watch your quads or your leg strength dwindle away. Try these 3 moves.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

DeFranco Agile 8

A simple warm-up routine that’s helped powerlifters, meatheads, and other anti-mobility dudes feel better and progress faster in their workouts with fewer injuries. Check it out.

10 Great Things About Lifting Weights

If your friends and family don't understand why you spend all that time in the gym, send them this.

The Farmer's Walk Cure

This simple loaded carry will get you bigger, stronger, and leaner. Here's how to do it right and work it into your training plan.

A Tried and True Bodybuilding Program Template

Want to design your own kick-ass training programs? All you need is the perfect template based on 20 years of trial and error.

Tip: The Most Common Bench Press Mistake

If you're not a powerlifter, should you be testing your bench press 1RM often? Here's the answer.

The Best Damn Strength Plan For Natural Lifters

If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.

Lunges: You're Doing Them Wrong

There's a 90 percent chance you're doing lunges or split squats incorrectly. Here's where you're going wrong and how to do them right.

Question of Power 1

In his new column, Coach Carter tackles glute building for dudes, deadlift frequency, lat work for big guys, and benching for non-powerlifters.

The Truth About Bulking

There's more to gaining muscle mass than lifting and pigging out. Don't fall for bulking advice that just makes you fat.

Tip: How to Resist Junk Food, According to Science

Researchers have found a way to trick our brains into thinking that fast food and desserts aren't that delicious.

Tip: The Two Fats That Boost Testosterone

The more you ingest of either of these two fats, the more T your body produces.

2-A-Day Training for Radical Gains

If you goal is size, it’s hard to beat twice-per-day training. But you have to be smart about it. Here’s your guide.

10 More Little Known Exercises for Strength and Size

New squat and deadlift techniques, plus killer core exercises and even a couple of forearm movements.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

The Truth About EMS

Can you really zap on muscles, get abs, and boost athletic performance with EMS? Yes... and no. Here are the facts.