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.
Increase time under tension, create an enormous pump, and make gains... if you can take the pain. Here's how.
Unless you're a powerlifter, stop with the emphasis on bench, squats, and barbell deadlifts. There are better masters to serve. Here they are.
Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.
A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.