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The Complete Guide to Bulking and Cutting

Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.

Tip: Mass Gain 101

Here's the smart way to adjust your diet and your training for your next bulking phase.

Tip: Cutting Phase 101

Use these quick guidelines for protein, carb, and fat intake the next time you're trying to get down to 10% body fat or less.

Tip: The Forgotten Importance of Maintenance Phases

Cut, bulk, cut, bulk, repeat. What's missing? The crucial maintenance phase. Here's why you should never skip it.

A Fatal Mistake in Size Training

Most training programs focus on adding weight to the bar, but the best way to add muscle is to focus on volume. Here why and how to do it.

Tip: Unbalanced Training for Bodybuilding

Balanced training is great for beginners, but not so much for the experienced lifter. Here's why.

Tip: Look Worse to Look Better

No, you don't have to gain a ton of fat to build muscle, but you do need to be realistic. Here's a little reality check.

The 9 Metrics of Muscle Gain

Are your workouts working? It can be tough to track muscle gains, and the scale alone falls short. Here are nine ways to track your growth.

Tip: Practice Hara Hachi Bu

Hara-what? It's a simple Japanese dietary approach that will keep you lean and mean. Check it out.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

The Best Training Split You've Never Tried

How many days per week should you train each muscle? The truth is, every muscle group is different. Here's your guide.

Tip: Fat Loss is About Math, Not Magic

We've been lead to believe that there's something magical about low-carb diets. Nope, it's just basic math. Here's why.

Tip: Make the Bench a Better Chest Builder

The bench press is great for overall strength, but not a great pec builder... unless you use these two tricks.

Tip: A Better Back Extension

Good exercise to hit your hams and glutes, but there's a way to make it even better. Check this out.

The Exact Reps That Make You Grow

Most of the reps you do are garbage reps. They add volume but they don't grow anything. Here's a new approach to making every rep count.

Get Jacked, Not Skinny Fat

Most guys who try to get huge just end up getting fat. Or worse, skinny fat. Here's why that happens and how to prevent it.

Tip: Lateral Raises Kinda Suck

This exercise may not be doing much for your shoulders. Here's what will.

Tip: Double Barrel Rows for a Bigger Back

Build your back with this strategy you've probably never tried before.

Tip: Get Double the Results from Pullovers

Use this common accessory for pullovers and it'll build your upper body like nothing else.

Tip: Hammer Your Rear Delts

Most lifters do bent-over flyes to hit their rear delts. Here's what they should be doing instead.

Tip: A New Way to Build Triceps

Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.

Tip: Hack the Smith Machine for Huge Legs

Do hack squats like this and get a pump that'll make your quads feel like they're gonna pop.

How to Keep Making Gains

The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming.

Tip: The Missing Hamstring Movement

You probably have a strength imbalance, and maybe a physique imbalance too. This exercise will fill in the gaps.

Tip: The Bro-Assisted Chest Builder

Get a training partner for this exercise. Asking for a little help is worth the big gains.