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The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

The Zercher Squat Complete Guide

The Zercher squat can pack muscle on quads and traps like nothing else. It'll also weed out the weaklings. Most people won't do them. Will you?

How to Use Linear Periodization

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

The 11 Best Ways to Build Shoulders

Nothing changes the look of your physique more than well-developed shoulders. We ask our experts for their very best tips for capped delts.

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.

Advanced German Volume Training

One of the toughest muscle-building workouts of all time just got tougher. For experienced lifters only!

Nothing Works Like Sequential Training

Want strength? Want size? Here's a smart plan that uses phase potentiation to help you with both goals.

How to Build 50 Pounds of Muscle in 12 Months

DC training works. Never heard of it? Here’s what it is and how to do it.

Unpopular Opinion: Your TRT is a Steroid Cycle

Some men on testosterone replacement therapy are being dishonest. What they're really on is a weak steroid cycle. Here are the facts.

Get Ripped. Get Walking.

This is not your mama's workout. Get to the nearest treadmill and incinerate fat while leaving muscle completely intact.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

The Best Damn Diet For Natural Lifters

Natural lifters shouldn't train like drug users, and they shouldn't diet like them either. Here's your dietary playbook, natties!

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.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

The Effects of Mild Cycles

Some men use tiny doses of testosterone for hormone replacement therapy. Others use massive amounts for bodybuilding. But what are the effects of “light” cycles? Here's the science.

Tip: Do the Bridge Press For Pecs

This underrated chest exercise builds pecs, delts, and triceps. No bench required. Here's how you do it.

Big Bench Program for Strength and Size

The basics of benching, the fine points, and a solid 16-week program. Get it all here.

Dispelling the Glute Myth

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

Bench Press Without a Bench

Elite strength athletes love this lift. Here are 6 ways to do it that'll get you strong and make your bum shoulders feel awesome.

The 8-Week Calf Blitzkrieg

Too often, lifters assume what works for the chest works for the calves. Not so. Here, finally, is the definitive calf-training article.

Tip: Build Big Shoulders With Bodyweight

Develop this skill and you'll not only build your delts and triceps, you'll also improve your shoulder health. You might even have some fun.

Growth Explosion: The 30-10-30 Technique

Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

Tip: Make Pancakes That Burn Fat

A breakfast that helps you lose fat while building muscle? Bring it on.