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Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

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Tip: 3 Exercises Everyone In Your Gym Screws Up

That may include you. Here's how to fix these common technique makes.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Deconstructing the Deadlift

There's more to proper deadlifting than "grip it and rip it." You're about to get your PhD in pulling.

Tip: The Complete Neck and Shoulder Solution

Achy neck? Messed up shoulders? This can help.

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 4 Most Damaging Types of Training

Bodybuilding, powerlifting, CrossFit, running: Which one will mess you up the most and how can you prevent it?

Tip: The Most Dreaded Workout

Whether used as your main workout or tacked onto the end, this training method will turn you into a machine... if you survive.

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

Kipping Pull-Ups: The Truth

Is the kipping pull-up a legit movement or an exercise abomination? You may be surprised.

Tip: Drink Coffee to Boost Your Metabolism

How to wisely use coffee to speed fat loss, increase performance, and dull cravings.

The Best Squat You Haven't Tried

No squats, no gains. But you don't have to put a bar across your back to do them. Try this!

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.

The 40-Workout Strength Challenge

A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.

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?

Natural Gains: The Proven Training Strategies

Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

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.

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: The Power of 6 Sequence

This fat-burning complex is simple to understand and simple to execute, but don't confuse simple with easy!

The Ultimate Shoulder Day

Delts are hard to grow... if you don't train them right. Here's a workout that'll maximize your overhead press and maximize your gains.

The Hybrid Split

No workout program or weekly split is perfect for everybody of course, but this one comes pretty damn close. Take a look.

5/3/1 for Hardgainers

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

Tip: 14 Band Exercises for Bigger Lifts

Prevent injuries, perform better athletically, and smash some PRs by adding a few of these moves to your next workout.

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.

9 Training Concepts That Suck

Bodybuilding and strength training have hundreds of rules you need to follow to make progress. Trouble is, many of them suck. Break them.