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The End of 3x10

Still doing three sets of ten on everything? There are better ways. Here's how to use varied sets for fast size gains or massive strength gains.

Tip: Use Exact Antagonist Exercises

Training opposing muscle groups together, like chest and back, is effective. But for best results, use precise pairings. Info here.

Tip: The Top 3 Training Splits

Hitting each muscle group twice per week is perfect for most lifters. But how do you organize your training? Try these three splits.

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.

Tip: Shoulder Triples for Strength and Size

Build muscle and keep your shoulders healthy with this time-efficient strategy.

28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

Tip: Hip Thrust With Band

For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.

Tip: Do You Really Need a Training Log?

Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.

The Best Cable Exercises You're Not Doing

For strength and size gains, you need some cable work. Here are eleven cable exercises you've probably never even tried.

4 Exercises for Real Posture Improvement

Most postural correction movements are missing the big picture. Here's what will really fix your posture fast.

Tip: Get Sore, Not Sad

Training helps with depression. But what happens when you stop training? Are men and women affected differently? Here's the science.

The Very Best Machine in the Gym

Free weights are usually best, but not always. We asked 6 coaches and pros about their favorite machine and how they like to use it. Check it out.

Tip: DOMS Isn't Caused By What You Think

Delayed onset muscle soreness can interfere with how much weight you can lift, and traditional methods do nothing to help it. Here's what will.

Tip: Supersize Your Weight Stack

Here's a nifty trick that lets you easily slap on 10, 25, or 35 pounds to a cable weight stack.

Tip: The Best Machine for Biceps

Use this machine along with mechanical drop sets to ignite new muscle growth.

Tip: The Silly-Looking Exercise Your Glutes Need

This exercise will boost your deadlift and build your flat butt... but it looks weird. Who cares? Be weird.

5 Proven Ways to Keep the Muscle Coming

For 20 years, this coach has tested just about every muscle-building method out there. Here are his top five tips for gains.

Tip: A Different Way to Do Pulldowns

Finish off your back day with this unique variation for complete back development.

The Best Reps for Size and Strength

Certain muscles respond much better to specific rep schemes. Here's how many reps to do for back, quads, chest, shoulders, and more.

Tip: A New Way to Row

Get greater activation of the lats and upper back with this exercise variation.

Tip: Build Your Shoulders. Don't Destroy Them.

Stop doing lateral raises and upright rows wrong. It could be what's wrecking your shoulder health.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Training Programs Are For Newbies

Following a program isn't realistic or even smart for many experienced lifters. At a certain point, you'll probably want to go “program-free.” Here's how.

When Should I Change My Training?

Change up your workouts or you'll stop making progress. But change them too often and you'll never get good. Here's how to find the balance.

Tip: Rest-Pause for Size & Strength

This training method not only works fast, it's also extremely satisfying if you like heavy weights. Check it out.