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Tip: A Much Better Way to Upright Row

Replace the barbell and you'll stimulate more growth and keep your wrists and shoulders healthier. Here's how.

Tip: A Different Way to Bench Press

Save your joints and recover faster with this bench press variation.

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.

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.

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.

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.

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.

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.

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.