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Tip: The Missing Element of Muscle Gains

Go heavy or go home, right? Well, there's something else you need to do before you go home if you want to build muscle.

Tip: The Right Number of Calories for Clean Gains

To build muscle at an optimal rate, you need to consume extra calories. But how many? Here's an easy formula to use.

Tip: The Russian Special Forces Challenge

They wore body armor. You can just use a belt to add weight. Here's how to do it.

Tip: The Simple Math of Rapid Fat Loss

Want to drop the chub quickly but still retain lean body mass? Grab your calculator and follow this formula.

Tip: The Twice-Per-Week Sprint Workout

Get shredded and build your hamstrings with this easy-to-follow sprinting plan you can do at the gym.

Tip: This Beats the Bulgarian Split Squat

Hammer your legs with this exercise variation that's safer and tougher than the original. Take a look.

Tip: To Grow, Do This BEFORE Your Big Lifts

Use this technique to increase your mind-muscle connection and build more muscle.

Tip: Train Movements First, Muscles Second

Isolation work has its place, but most of your workout program should revolve around these 6 major movement patterns.

Tip: Try the Kettlebell Krusher

All you need for this quick workout is 8 minutes and a kettlebell. Check it out.

Tip: Use Box Jumps The Right Way

That means NOT using them for conditioning or cardio. Here's why.

Tip: What Your Number One Goal Should Be

It doesn’t matter if you want to lose fat or build muscle. There’s something else you need to do first.

Tip: Why Natural Lifters Can't Grow (Much)

Aside from their deficiency in bodybuilding drugs, most natty lifters make two training mistakes. Here's how to fix them.

Total Core Training for Lifters

To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide.