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The bench press may be everyone's favorite upper body barbell exercise, but its shorter-ranged cousin could be even better.

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6 Questions About Tempo Training

When should you use tempo training and why? Mike Robertson answers these and other questions about this often-neglected component of strength and muscle building.

Top Priority for Lower Traps

Everyone thinks about upper traps, but not lower. That's too bad because the lower traps are crucial for proper movement, strength, and symmetry. Here's how to train them.

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.

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.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

Tip: Is Variety More Important Than Intensity?

Doing lots of different exercises is more important than changing up sets and reps according to new research. Take a look.

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 Truth about Training Frequency

How often should you train for maximal results? It depends on a few things, and this article breaks them down for you.

Tip: 8 Landmine Exercises for Strength & Size

Ready to try angled barbell training? Start here.

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.

Bigger, Better Glutes

The hip thrust is the go-to move for building athletic speed and power, in addition to building a great butt. Here’s how to do it. 

The Chin-Up Project

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

Tip: Shut Up! Creatine Does That, Too?

Making muscles grow. Increasing endurance. Lowering blood sugar. Extending lifespan. Now this.

Trans Athletes: The Death Of Women's Sports

In an effort to be trans-inclusive, sports federations are forcing women off of the winner's podium. Their rules are anti-female. Here's why.

The Squat: 10 Damn Good Tips

Squats aren't all that simple, but these recommendations are. Get under the bar and squat right with these tips.

The 5 Most Effective Deadlift Alternatives

Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives.

The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

Guaranteed Muscle Mass

Need a simple, challenging plan to build some serious mass? Try these four proven training methods. Full workout program included!

Training Percentages Made Simple

Find your true 1 RM and use it to build even more strength. Here’s how.

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?

A Simple Program for Complex Results

If you want to build muscle as fast as humanly possible, here's a complete A-Z program to help you do just that.

Inside the Muscles: Best Shoulders and Trap Exercises

Twenty-five different shoulder and trap exercises were tested using EMG. Which ones are the best? Read this.

8 More Power Foods

Hope you didn't go food shopping yet, because you're about to make big-time changes to your grocery list.

Reg Park's 5x5 Program

The proven way to build both size and strength that’s been working since 1960. Here’s how to do it.