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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.

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.

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: Use Box Jumps The Right Way

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

Tip: Try the Kettlebell Krusher

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

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: To Grow, Do This BEFORE Your Big Lifts

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

Tip: Time Block Training 101

Here's how to get a lot of growth-inducing work done in as little as 15 minutes.

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: 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: 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 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 Right Reps for Strong Hammies

When it comes to building hamstrings, your rep range matters. Here's what to do.

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 Protein-to-Bodyweight Ratio

Simple and proven. Here's how much protein to eat.

Tip: The Most Under-Used Hypertrophy Tool

It's sometimes tedious and boring... but it works every time. Check it out.

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 Missing Chest Exercise

Here's how to increase muscle fiber recruitment to build bigger, stronger pecs. And most people never even do it.

Tip: The Mirror is the Ultimate Judge

Forget about how much you weigh. Here are some better ways to track your progress.

Tip: The Halving Method for Hypertrophy

Lifting heavy is good, but ONLY lifting heavy won't get you the size gains you're after. Get the best of both worlds with this tactic.

Tip: The Fat Loss Hormones

There are a lot of people out there who say hormones don't matter when it comes to losing fat. They're wrong. Here's why.

Tip: The Best Rep Scheme for Size

Trigger muscle growth 3 different ways with this effective (but painful) loading method.

Tip: The Best Arm Exercises for Long-Armed Lifters

If you have long arms, it's tougher to build biceps and triceps. Use these exercises to bring them up.

Tip: The 2:1 Technique for Big Legs

Hammer your hamstrings without all the joint stress and CNS fatigue. Here's how.

Tip: Test Your Vertical Jump

If you can't hit 30 inches you have work to do. Here's an easy way to test your vertical and what to do if it stinks.