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Twenty different chest and triceps are put to the EMG test. Here’s which ones came on on top.

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Total Body Training

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

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.

A 6-Week Squat, Bench, or Deadlift Program

A simple, foolproof program to boost up your big lifts in just six weeks. Check it out.

Shoulder Training: The Mountain Dog Way

The shoulders make the physique, they say. Here’s how to finally get yours bigger and stronger.

Tip: The Main Stretch You Need to Move Better

This stretch helps with just about everything. It even helps you activate and train your glutes more effectively.

The Neuro Type Workouts

What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here.

10 Movements For Explosive Power

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

8 Injections That Heal Injuries

The needle is better than the knife. Here are the latest scientific advances in healing joint, tendon, and muscle injuries.

Tip: Total Body Training vs. Body Part Splits

Should you train a muscle group or two per day or your entire body? Here are the pros and cons of each method.

The Metabolic Color System

Are your workouts red, yellow, or green? You need a balance if you want to build muscle or lose fat. What does that mean? Read this.

What Overtraining Is and Isn't

Most people who use the word “overtraining” have no clue what it really means. Are you one of them? Here's everything you need to know.

5/3/1 for Hardgainers

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

Master the Floor Press

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

Ladies, 6 Reasons NOT To Compete

Bodybuilding stages are booming with herds of women. Are you planning to be one of them? Before you go any further, read this.

Guaranteed Muscle Mass

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

4 Methods To Boost Testosterone With Food

There are a lot of things out there zapping your testosterone levels. Here's how to fight back with food.

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.

How to Build Your Own Training Program

Train on your own terms! You should know how to write your own training programs without depending on anyone else. Here's how to do it.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

Mass Made Simple

A heavy bar across your back and peanut butter sandwiches in your belly: it's time to build mass the Dan John way!

The Carb Cycling Codex

Cutting body fat doesn't have to mean cutting out the carbs. Get shredded with this carb cycling approach and hang on to more muscle in the process.

Westside for Skinny Bastards 1

Skinny? Interested in packing on muscle mass and having the strength to back it up? This program is for you.

You Should be Doing Face Pulls

Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

The Simple Diet for Athletes

You don't have to go on an extreme diet to lose fat and perform your best. These guidelines work for elite athletes and they'll work for you.