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Tip: Do This Set-Rep Scheme for Size

There are many set-rep protocols for hypertrophy, but this one has stood the test of time. Check it out.

Tip: Master the Lunge for Better Legs & Glutes

There are several ways to lunge, and one big way to screw it up. Here's what you need to know.

Tip: Use These Leg Press Techniques

The leg press can be a muscle-building staple if you know how to do it right. Check out these tips and variations.

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.

Tip: Try These 4 Leg Curl Tricks

The lying leg curl works, but most people only get half the results they could be getting. Here's how to make it work better.

Tip: Build Muscle With "Death By" Sets

Got two minutes, a high pain tolerance, and the desire to build muscle? Then this training method is for you.

Tip: Do Band Pull-Aparts

Here are three ways to do this exercise that'll build your back, make your shoulders feel good, and even boost your bench press.

Tip: For Bigger Triceps, Do Heavy Lockouts

For thick, strong triceps, you need to hit the lateral head. Here's the best way to do it.

Tip: Use the Thumbless Bench Press

This type of grip eliminates shoulder and triceps pain in heavy benchers. And yes, it's safe if you're not an idiot. Here's how to do it.

Tip: Drop the Garbage Sets and Train Smarter

Is half your workout worthless? Here's how to spot the garbage, plus a better training plan for muscle gains.

Look Like a Bodybuilder, Perform Like an Athlete

Building muscle size, strength, and explosive power – as a single strategy – produces the absolute best gains, period! Here's how.

Tip: Raise Your Elbows at the End of a Curl

To get bigger biceps, you have to train all three functions of the muscle. This is the forgotten function. Here's how to do it.

Tip: Do Sweeping Deadlifts for Overall Strength

This tough deadlift variation will make you better at pull-ups, Olympic lifts and more. Check it out.

Shredded in 6 Days

How to quickly dump fat, water, and bloat for a photo shoot or special event.

Tip: Bench Press 500 Reps in 11 Minutes

It's time to test your mettle and your muscles. Take the Vigneault Challenge. Here's how.

Tip: Do Straight-Arm Pulldowns For Lats

Nail the lats and enhance your V-taper with this exercise. Check it out.

Forced Growth: A New Way to Build Muscle

Five ways to use the most powerful muscle-building method ever devised. Get ready for pain. Get ready to grow.

Tip: Do Lean-Away Lateral Raises

Increase the range of motion and get better results. Check out the video instruction here.

Tip: Do the Drag Curl for Bigger Biceps

Need a better biceps exercise? Yes, yes you do. Try this one.

Tip: Do the Motorcycle Row for Lats

Shake up your back training with two variations of this lat exercise. Here's how.

Tip: Use 5 Types of Supersets

Here's everything you need to know about supersets. Check it out.

Tip: Build Hams by Elevating Front of Feet

Get better results with the RDL and good morning by lifting the front of your feet on a plate. Here's why and how to do it.

Tip: Build Your Pecs with the Squeeze Press

Looks weird, works great for building a bigger chest. Here's how to do it.

Tip: Bring Up a Puny Muscle Like This

Got small quads, a weak chest, or lagging triceps? Here's the smart way to bring them up to par.

Tip: Do the Strip-the-Rack Press

For big, strong, and healthy shoulders, scrape the rack. Here's why and how to do it.