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Protect your shoulders and pump up your pecs with this move instead.

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Tip: Kung Fu Lunges for Killer Quads

Got a couple extra minutes on leg day? Add these to your workout plan and try not to throw up.

Tip: The Number One Lateral Raise Mistake

Some people think this exercise doesn't do much for your delts. Those people are doing it wrong.

The Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

How to Become a Heavy Hitter

Momma said knock you out. Always listen to mama. Here are the four exercises to help you build a knockout punch.

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.

Tip: How to Do a Real Box Squat

Most people who say they're doing box squats, well, aren't. Here's how to do it right, plus a list of benefits.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

The Hybrid Athlete Program

Want to build strength, size, and athleticism with one training program? All you need is this plan.

How to Warm Up for a One-Rep Max

Ready to go for a new PR in the bench press, squat, or deadlift? How you warm up could make or break your max. Follow these guidelines.

5 Things You Can Train Everyday

Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

No-Weights Calf Training

Calves are tough to grow. Take this simple test of strength, then use the no-machines workout provided to finally add some meat to yours.

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.

The Push-Pull Workout

The tried and true workout program that builds muscle, burns fat, and busts plateaus.

Full-Body Workouts of the Legends

The full-body routines of guys like Gironda and Schwarzenegger work as well today as they did 40 or 50 years ago.

The V-Taper Workout and Diet Plan

Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

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.

The Most Important Lesson From Lifting

Strong muscles are awesome, but weight training can teach you lessons that go far beyond the gym. Here they are.

Know Your Ratios, Destroy Weaknesses

Strength ratios reveal weaknesses. And weaknesses must be destroyed, whether you're a bodybuilder, Olympic lifter or football player.

Tip: The Neurological Contrast Method

Here's a clever way to add an inch to your biceps.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

How to Use Linear Periodization

Legendary lifters used linear progression to break records. It's time to revisit that proven method.