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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.

Tip: Do Chest-Supported Rows

It's impossible to cheat on this back exercise, and it builds muscle like crazy. Check it out.

Tip: Do the 4 Best Biceps Exercises

For direct biceps training, you can't beat these variations. Funny thing is, most people have never even tried them.

Tip: Don't Use Deload Weeks. Use Intro Weeks.

Stop wasting 25 percent of your strength training workouts. Here's a better way to deload and boost recovery.

Tip: Do a Volume Deload for Strength Gains

To stay strong, you need to keep in touch with the heavy weights, even during a deload. Here's how to do it right.

Tip: Lose More Fat, Stop Training Fasted

Turns out, fasted cardio leads to less fat loss, not more, and it puts you at risk of muscle loss. Here's why.

Tip: Train Your Abs Directly

No, the big compound lifts aren't enough for real core strength. Here's why.

Tip: Natural? Train MORE Often.

Here's why natural lifters actually need more frequent workouts for optimal gains.

Tip: Stop Training Slow

Some lifters actually believe in lifting light weights as slow as possible to failure. They're small and weak. Here's why.

4 Myths Many Lifters Actually Believe

The practices some lifters still swear by are dumb and counterproductive. Got someone telling you to do these? Don't. Already doing them? Stop.

Tip: Build Your Shoulders with Pain and Acid

This multi-press complex is going to cause the lactic acid to flow like a river. Just what the delts need for hypertrophy. Check it out.

Tip: Don't Judge a Workout By Its Length

How long do your lifting workouts last? Don't answer. It doesn't matter much. Here's why.

Tip: Do Just 4 Intense Workouts Per Week

Sure, you can train more often than that, but here's why you'll make better progress limiting the tough workouts to four a week.

Tip: Don't Train Every Muscle the Same

Lower reps or higher reps? It depends on the fiber dominance of the muscle in question. Check out this handy guide.

The 4 Paths To Strength

There's more than one way to build nasty strength, but you always have to be smart about max effort training and exercise variety. Here's your guide.

Tip: Build Your Grip with Deadlift Ramps

This grip strengthening method is flat-out nuts, but it works remarkably fast. Check it out.

The 7 New Rules of Lifting

Stop burning out, being weak, and wasting time. Follow these proven training principles and keep the progress coming.

Tip: Use the Bus Driver Exercise for Delts

Looks odd, but it'll hit your shoulders in a way that other delt exercises can't. Check it out.

Tip: Use Cluster Sets for Size & Strength

Cluster sets have always been great for strength gains. Here's a new twist on them that'll maximize hypertrophy too.

I, Bodybuilder

No hype, no exaggeration. How to build muscle as fast as humanly possible. Get the plan here.

Tip: Build Traps with Overhead Shrugs

You don't see many people doing this one. Of course, you don't see many people with great traps either. Check it out.

Tip: Try the Heavy Density Lifting Method

These monster sets are so tough you should only use them for three workouts in a row. Check 'em out.

Tip: Do the Power Snatch from the Hang

It's the single best exercise for power athletes. Here's why and how to do it.

Tip: Train the Same Muscle Two Days in a Row

For better gains, hit a muscle hard and heavy one day, then again the next day with lighter pump work. Here's why that works.

Tip: Train Biceps Daily for 4 Weeks to Grow

If you have hard-to-grow biceps, this specialty plan is made for you. Check it out.