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The Easiest Way to Unlock Growth

Think you're not getting bigger or stronger because you're not doing enough? It may be the opposite. Here's how to unlock gains by recovering better.

The Most Hated Machine in the Gym

The Smith machine is used by bodybuilders, strongmen, and powerlifters. And they're bigger and stronger than you, hater. Maybe it's time you learn to use it right. Here's how.

The Simple Carb Cycling Diet

Traditional carb cycling requires a calculator, a food scale, and an advanced degree in mathematics. There's a much simpler way. Here's how.

The Simple Plan for Ultimate Back Size

Back training advice has become sissified and overcomplicated. Here's how to really build your back.

The Smart Dieter's Guide to Cheat Meals

How do cheat meals or refeeds boost fat loss? Do YOU really need one? What should you eat? How much? Those questions answered here.

The Smart Lifter's Guide to Recovery Weeks

Deloads are often misused. They can accelerate your gains, but they can also derail them. Here's how to make a better plan.

The Sustainable Diet for Lifters

Most people fail at dieting because they eat and train like competitors. Here's a simple way to avoid the extremes, lose fat, and maintain leanness.

The Ultimate Program for Body Comp Improvement

Tired of looking pretty much the same year after year? If you're ready to make radical changes in your body composition, start here.

The Zig-Zag Method For Serious Size

The biggest muscles aren't built with one exercise. They're built by hitting them from all angles. These supersets will get you there.

Tip: 100 Reps to Bigger Calves

Crank up the reps and the training frequency to add some size to your stubborn calves. Bonus: You can do this anywhere, every day.

Tip: 3 New Rep Protocols for Gains

Trigger new muscle and strength gains with these overlooked set and rep protocols.

Tip: 3 Tips Newbies Don't Want to Hear

Fairly new to lifting? Here's some harsh advice you might not like, but you should definitely take to heart.

Tip: 4 Hacks for Gettin' Lean or Gettin' Huge

Simple strategies for controlling your food intake when you're cutting or packing in the extra calories for mass gains.

Tip: 4 Set-Extending Methods for Mass

Still doing 3 sets of 10? Time to ramp it up and trigger some new growth. Here's how.

Tip: 4 Technique Fixers for Strength Gains

There's nothing dumber than trying to get stronger without first getting your technique right. Follow these handy guidelines.

Tip: 9 Annoying Things in the Fitness Community

Love fitness, love lifting, but feel free to hate these nine things. Coach Carter sure does.

Tip: A Better Way to Build Hammies

Weak hamstrings? This training technique will get them bigger and stronger.

Tip: A Better Way to Build Pecs

Make this chest-building staple even more effective. Here's how.

Tip: A Common Mistake That Kills Your Gains

We all do it, but we'd make a lot more progress if we didn't. Check it out.

Tip: A New Exercise for Traps and Delts

This upright row variation is safer and works even better than the traditional version. Check it out.

Tip: A New Way to Build Your Hammies and Glutes

Take an old exercise, add a new tool, and blow up your posterior chain. Here's how.

Tip: A New Way to Hammer the Hammer Curl

Use the muscle round technique to light up your brachialis and add size to your arms.

Tip: A New, Old Way to Build Massive Quads

Take this old-school leg builder and make it even better for quad development. Here's how.

Tip: Adhere to the 90% Rule

A simple guideline that cuts through the dietary dogma and gets you back on track. Check it out.

Tip: Always Start With An Empty Bar

Some of the strongest lifters on the planet start their workouts with an empty bar. Here's why you should too.