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"Money" Exercises

The human body has a limited capacity to adapt to physical stress. As a result, it's important to know which exercises can give you the most bang for your buck. Including too many "limited effect" exercises in hope of covering all bases is a problem.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

3 Mistakes That Limit Your Gains

If your muscle-building progress has stalled, you're probably focusing on the wrong things, or simply not working hard enough.

3 Reasons You Can't Train Like a Juicer

Nothing wrecks a natural lifter faster than training like an "enhanced" bodybuilder. Here are the scientific reasons why.

3 Ways to Build Old School Strength

The lifting greats knew how to get strong long before drugs and long before science came along to prove their methods. Here are their best secrets.

3 Ways to Get Big!

No matter how you look at it, despite all the varied bodybuilding techniques, they're each based on one of the 3 different methodologies: Lifting heavy, constant tension, or volume. Christian tells ya' how to incorporate all 3 to build lots o' muscle!

3 Ways to Grow More Muscle

Some guys say the way to get big is heavy lifting. Some say constant tension, while still others say volume. Who's right? Well, they all are. But here's the rub: how do you combine all three elements into one program?

3-2-1 Shoulders

When it comes to weight training, the deltoids are unique.

4 Hot Topics from The Beast

Christian tackles the myth of overtraining, why gymnasts and Olympic lifters look the way they do, and how growth occurs in spurts.

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.

5 Reasons for Failed Body Transformations

Everyone wants a great “after” photo, but why do so few achieve it? Probably because of one (or more) of these mistakes.

5 Secrets of Building Muscle

No fluff, no BS. Here's what really works in the gym when it comes to packing on muscle.

5 Things Exercise Nazis Get Wrong

They advocate good form and safety, but are they keeping you small and weak? Train like a fragile flower and you'll look like one too.

5 Things Natural Lifters Can Learn From Pros

Arnold, Dorian Yates, Lee Haney, Sergio Oliva, and Larry Scott were among the greatest bodybuilders of all time. Here's what you can learn from them.

5 Ways to Stop Being a Weakling

It's time to stop screwing around in the gym and instead build some jaw-dropping strength and power. Here's how.

5 Workouts for Non-Responsive Biceps

Not genetically blessed? Here are the most proven workouts for those with lagging or non-responsive biceps.

6 Dumb Training Mistakes

Thibs is on a mission. The angry Canadian wants to see the incidence of training stupidity decrease. Are you a "kitchen sink" trainer or coach? Have you misinterpreted the concept of overtraining? If so, duck!

6 Heavy Bench Press Lessons

Shoulder pressing versus benching, avoiding injuries, the right grip to use, and why you should never miss a rep.

6 New Exercises For New Muscle!

More exercises from Christian that you probably never tried before. Each is terrifically effective and each is guaranteed to make your fellow gym rats assume youre some sort of mad scientist slash exercise physiologist.

6 Random Ways to Accelerate Your Training

6 ways to pack on muscle, from adjusting heel position to build freaky quads to slowing down rep speed for gargantuan biceps.

6 Ways to Keep Getting Stronger

Never stop making gains. Never hit a plateau. Never stop getting stronger. Here's how.

6 Ways to Reach Your Genetic Potential

Most people never maximize their genetic gifts when it comes to building muscle and strength. These six methods will change that.

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.

7 Exercises From Thib's Toolbox

Nothing beats the basic compound movements, but sometimes you need specialize or work around a problem. These exercises will help you out.