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30 Minutes to Mass

Yes, you do have time to train... if you'll make a plan, shut up, and stop socializing. Follow these guidelines and check out the sample programs.

4 Mistakes Men Still Make in The Gym

Trying to build muscle or get stronger? Here's why you won't, unless you stop it with this stuff.

4 New Deadlifts You Gotta Try

Regular deadlifts are great, but give these a shot if you want to strengthen a weak point or bring up a specific muscle group.

4 Reasons You Suck at Building Mass

If you're small and weak, this is either going hurt your feelings or help you get bigger and stronger. Your choice. Check it out.

5 Mistakes That Wreck Body Composition

Don't make these stupid (but common) mistakes when you're dieting for fat loss or trying to build as much muscle as possible.

5 Things Big Strong Guys Do

Here are five habits of highly effective lifters that you should adopt. Or just keep sucking. It's up to you.

5 Ways You're Screwing Up Your Squat

You've been taught wrong. Disregard the stupid cues, follow this practical advice, and squat like a boss. Here's how.

5 Years of Insane Gains

Your first few years of lifting will be your most transformative... if you do it right. Don't waste this time. Here's how to optimize your gains.

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

6 Convenient Foods For Muscle Growth

Eating for gains isn't as hard as you think. Add a few of these to your shopping cart.

7 Reasons You're Stuck at Medium

This is the advice someone would give you if he were brutally honest and didn't give a damn about your feelings. Wear your cup.

7 Ways to Cure the Workout Hangover

Stop sabotaging your gains. If you always feel smashed the day after training, you're doing something wrong. Here's how to fix it.

8 Evil Accommodating Resistance Exercises

Certain parts of a lift aren't as hard as others. There's less tension, and tension builds muscle. Here's how to turn it up.

8 Lessons From Glute Girls

Do selfie-obsessed fitness chicks hold the secret to building muscle? The glute girls do. Here are 8 things you can learn from them.

Arnold's Agonist-Antagonist Training

Train opposing muscle groups together, like Arnold did, and you'll build more muscle in less time while also developing muscular balance.

Big Arms in 8 Workouts

Here's a brutal workout that'll build noticeable size on your biceps and triceps in just one month. Guaranteed.

Bodybuilding for Strength Athletes

You won't continue making strength gains unless you're making some size gains too. Bring up your lifts by building more muscle. Here's the plan.

Building the Complete Yoke

This program will build your traps, rear delts, and neck, but also your other yoke muscles.

Complete Guide to Big Biceps & Triceps

If this smart, brutal plan doesn't help you build your biceps and triceps, nothing will. Do it, then go buy some new T-shirts.

Conditioning for Muscle Mass

Metcon isn't just about fat loss. Without it, muscle growth and strength gains can grind to a halt. Really. Here's why and what to do about it.

DOMS: No Pain, No Gain?

Does getting sore actually lead to more muscle growth? Can you get big and strong without getting sore? The answers here may surprise you.

Every Day is Calf Day

Drop the genetics excuse, Mr. Thermometer Calves. Train them first every time you hit the gym using these exercises and special techniques.

Fat Loss: 5 Mistakes and How to Avoid Them

Trying to get lean? Even experienced lifters make these diet and training mistakes. Are you?

For Big Shoulders, Ditch the Free Weights

For shoulders, free weights involve too much wasted movement. Not so with cable exercises. Here are 4 that'll blast your delts into oblivion.

Full Body Training For Advanced Lifters

If you think full body training is just for noobs, you're missing out. Here's how to bring back the gains with this advanced approach.