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The Truth About Direct Arm Training

Many functional training zealots will tell you there's no need to train the biceps and triceps directly. Here's why they're wrong... and kinda puny.

Foam Rolling Facts and Fiction

Stop violating your foam roller! If you're going to use it, use it at the right time and for the right reason. Get the facts.

The Perfect 6-Minute Warm-Up

Don't waste all your training time warming up. But don't skip the warm-up either. Get primed to lift in just 6 minutes. Here's how.

Tip: Do the Rack Pull and Chin-Up Superset

This challenging back builder combines compression and decompression exercises for max results. Here's how to do it.

Tip: How to Foam Roll Your Calves

Foam rolling hurts so good. Problem is, most people aren't using the right methods. Here's how to correctly target the calves.

Tip: Plank The Smart Way

If you can hold a plank for several minutes you're doing it wrong. There's a better, safer, more effective way. Check it out.

Tip: Ditch the Oxygen Deprivation Mask

Yeah, it makes you look cool. Sorta. But it just doesn't work. Here's why.

The 5 Dumbest Stretching Myths

For decades, gym goers and athletes stretched before workouts and competitions. Then stretching became "bad." Here's the real story.

Tip: Make Gains With Active Recovery

Clear systemic waste by using the active muscle pump method. It's simple and even relaxing. Check it out.

Tip: Crush Your Lats With This Exercise

This is really going to hurt, but it'll build your back like nobody's business. Check it out.

Freaky Strong Calves: The Workout Program

If this five-step calf training program doesn't work for you, then you're just not trying hard enough. Check it out, if you dare.

Tip: For Big Traps, Do the Deadlift-Shrug

Build those stubborn traps. Here's how to combine trap-bar deads and shrugs into one powerful exercise.

4 Ways to Build Your Scrawny Back

Want a bigger, stronger back? Then stop doing the same workout that hasn't gotten you one. Here are four methods to help you grow.

Tip: Ditch the Decline Sit-Up

The injury potential outweighs the benefits, plus there's a much better exercise for abs. Check it out.

Tip: Do This 3-Minute Shoulder Warm-Up

All you need is a band and a few minutes to improve posture and lifting performance. Here's how to do it.

The 4 Best Ways to Lunge

The regular ol' forward lunge is actually the least effective. Check out these superior variations for leg strength.

Tip: Do More Direct Glute Training

Many people need more than squats and deads to fully train their glutes. Here's why you may need more butt stuff.

Tip: Stop Overusing Belts and Wraps

Sometimes they're needed, and sometimes you're just setting yourself up for future injury. Here's why.

Tip: Replace the Leg Extension

There's a better exercise to target your quads. Check it out.

5 Signs You're About to Get Hurt

Are you on your way to becoming a broken down lifter? Here are the signs to watch out for and how to intervene.

3 Exercises That Kill Your Knees

These three exercises can wreck your knees. Don't worry, you can modify the movements or just replace them with something better. Here's how.

5 Ways to Press Through the Pain

Don't let injuries keep you from making gains. Here's how to wisely work around shoulder problems and keep getting stronger.

Tip: Use Intra-Set Stretching to Trigger Muscle Growth

Warning: This hurts. But stretching a pumped muscle under load also builds muscle, fast. Here's how to do it.

Tip: Make the Face Pull a Staple Exercise

Got bad posture or a permanent slouch? Do the face pull. Here's why and how to do it.

Tip: Do the Pallof Press for a Strong Core

For great abs and obliques, skip the machines and do this safe, effective, and very tough exercise.