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Tip: How Much Muscle Can I Build in a Month?

It depends on how long you've been lifting and a few other things. Here's the breakdown of what you can expect.

Tip: Protein Intake for Natural and Not-So-Natural Lifters

How much protein should you eat? It depends on a few factors. Check out the guidelines here.

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: Natural Lifters and Protein Synthesis

Want more muscle? Trigger protein synthesis often. Here's how.

Tip: Am I Lean Enough to Start a Mass Phase?

Is it time for a bulking phase? Are you sure? Here's an easy guideline to follow.

8 Things You're Not Supposed to Do... That Work

Sometimes the rules need to be rewritten. Here are eight supposedly wrong things that work great for these experts.

Tip: Young vs. Old: Who Wins?

A surprising study looks at the recovery rates of 20-somethings vs. 40-somethings.

Tip: How to Lift Until You're 100

It takes an open mind and a big toolbox to keep progressing as an experienced lifter. Here's what you need to know.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

Tip: Know Your Anatomy, Build Bigger Traps

To build all three portions of the traps, do exercises for each... not just shrugs. Here's how.

Tip: The Number One Thing That Needs to Change

The longer you've been lifting hard, the more this advice applies.

Natural vs. Enhanced Lifters

Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.

Tip: The Right Way to Use a Chest Machine

Chest press machines work, but they can also wreck your joints. Here's how to get around that.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

Tip: Stand Up While Training These Muscles

It works far better than you would have ever guessed.

Lean vs. Shredded: The Cold Hard Truth

Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.

Ditch the Barbell for Big, Healthy Shoulders

Overhead barbell presses can restrict joint mobility and mess up your shoulders. Here are five one-arm alternatives that work better.

Tip: For Big Pecs, Do This After Bench Pressing

The barbell bench press is great, but it's not that great at targeting the pecs. Add these two exercises to chest day to really grow.

Chest Training for Natural Guys

Whether you've got a weak chest, mobility issues, technique problems, or are just cursed with droopy pecs, this will show you how to fix it.

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

Tip: How to Bring Up a Weak Body Part

Big back, small legs? Big chest, small arms? Here's how to schedule your workouts to bring up those lagging muscle groups.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

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.

Tip: Mass Gain 101

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