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Training the biceps with kettlebells provides stimulation that dumbbells can't hope to duplicate. Here's how, plus 6 exercises to try out.

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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.

6 Hard Truths About Building Muscle

Lifters spend too much time on the itty-bitty stuff when it's these six big-picture truths that'll get them growing again.

The 5 Laws of Metabolism

Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life.

Tip: The Upper-Body Exercise You're Missing

Add this to your training and boost your upper-body strength, core strength, and even your bench press PR.

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.

Tip: The Best Bench Press for Chest Development

Looks scary, but it's the best way to bench if your goal is chest size.

Shredded in 6 Days

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

The Best Way to Lift Weights

“Eccentric isometrics” are probably the best way to increase strength and size. As a bonus, they'll help you to move like a tiger and feel awesome.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

2 Times a Week for Twice the Gains

You've heard of high-frequency strength training. But what about low frequency? Cut your gym time in half and still make gains. Here's how.

Tip: Your Ears Can Detect Low Testosterone

A change in pitch and vocal quality is called presbyphonia and it has a lot to do with declining T levels. Info here.

How To Build Superhero Muscle

How do celebs build superhero bodies so fast? No, it's not always with anabolics. Get the answer here and try this program.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

Beyond 5/3/1 Program 1.1

I spent a ton of time developing this program and believe it stands as my best work, ever.

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

Tip: Do the Russian Fighter Pull-Up Program

This simple plan involves "sneaking up" on reps in the pull-up. It just takes a few minutes per day. Check it out.

Athlete Lean, Athlete Strong

The fastest and most effective way to get ripped is to train like a power/speed athlete. Here's your complete program.

6 Weeks to Superhero

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method.

The Big 3 Lifts Suck For Size Gains

Sorry, but if you want to get maximally jacked, you need to do more than the squat, bench press, and deadlift. Here's why.

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

The 5 People Every Lifter Needs to Avoid

There are five types of people out there who will ruin your progress in the gym. Here they are, plus five great people you need in your crew.

Tip: Train Like This or Die Sooner

Want to keep kicking ass in your 40s and beyond? Then you have to add this training modality to your workouts NOW.

5/3/1 for Hardgainers

This specialized 5/3/1 template will put size on the most stubborn hardgainer. Just add food and effort.

Big Bench Program for Strength and Size

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