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Want to get jacked in a hurry? Hold something heavy and walk. Here are the best ways to do it.

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3 Powerhouse Exercises Better Than Benching

Got a puny chest? Bench pressing more weight won't be what builds it. If your pecs have stopped growing, here's what to do.

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.

Big Bench Program for Strength and Size

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

Chanko

Can’t seem to put on any quality weight? Try this strategy borrowed from sumo wrestlers. And don’t worry, you won’t get fat like a sumo! Check it out.

10 Movements For Explosive Power

Explosive training doesn't mean endless sets of power cleans. Here are 10 ways to power-up.

Inside the Muscles: Best Back and Biceps Exercises

After testing 45 different back and biceps exercises with EMG, here are the ones that came out on top.

The Get Shredded Diet

This diet plan is extreme. It's extremely strict and extremely tough. But it also works extremely well. You'll be shocked by how fast you drop body fat.

The New 5x5

The 5x5 system has been around forever for a reason: it works. But it has its shortcoming. Let's make it even better.

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.

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.

Steroid Dieting

Your Guide to Losing Fat While "On"

Tip: 5 Awesome Arm Balancing Exercises

This fun form of training builds skill and core strength. Try these moves.

Thick and Wide: The Back Solution

Here's how to get a thick, wide back... and why what you're doing now is probably holding back your gains.

Keep Estrogen Under Control

If your estrogen levels are out of whack, it can ruin your body comp, your health, maybe even your life. Here's what you need to know.

The 40-Workout Strength Challenge

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

6 Heavy Duty Training Tactics

The muscles. The mustache. The madness. Here's what you can still learn from Mike Mentzer's Heavy Duty training.

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?

Push-up-fallouts

Tip: Push-Up Fallouts

Are you good at ab wheel rollouts? Then ramp up your core work with this exercise.

Serge Nubret Pump Training

In bodybuilding's Golden Age, few shone as brightly as Serge Nubret. Let's learn a thing or two from this recently departed legend.

The 10 Hidden Principles of Muscle Growth

We discovered the fastest way to build high-performance muscle 47 years ago. And then we lost it. Luckily, that buried treasure has been found.

Forget About Squat Depth

Two authorities on squatting think squat depth is arbitrary and senseless. Here are 5 things about squats that they think are much more important.

Lean vs. Shredded: The Cold Hard Truth

Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.

The Single Worst Exercise

Do you use any of these silly, injurious, worthless exercises? Read this before your next workout.

Hard Body Training for Women

Lean. Hard. Strong. These workouts combine explosive training, metcon, and a unique concept where you train the same muscles two days in a row.