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20 Ways to Train Smarter

Get better results for every major body part and big lift with these innovative exercise hacks.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.

21 Days to a Bigger Back

Doing a back workout once a week isn't going to cut it. You need to crush it and crush it hard several times a week.

21 Exercises For Injury Free Mass

Injured? Here’s what you need to know to keep training, keep your gains, and get better.

21st Century Supersets

A modern twist on a classic method that will get you bigger, leaner, and stronger. What's not to love about that?

22 Proven Rep Schemes

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

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.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

3 Exercises That Kill Your Knees

These three exercises can wreck your knees. Don't worry, you can modify the movements or just replace them with something better. Here's how.

3 Exercises That Will Wreck You

If your posture kinda sucks, you may be one exercise away from injury. Here's what to skip, plus alternatives to get you jacked and fix that ugly posture.

3 Experts - 5 Optimal Training Programs

Three experts devise training programs for 5 different body parts. If there’s something you want to build, start with one of these plans.

3 Fixes for Weak Body Parts

Give these training strategies a try to quickly fix your lagging muscle groups.

3 Mistakes That Limit Your Gains

If your muscle-building progress has stalled, you're probably focusing on the wrong things, or simply not working hard enough.

3 New Ways to Bench Press

These odd-looking but highly effective pressing exercises build slabs of muscle and even improve your lifting mechanics.

3 New Ways to Get Jacked

Ready to take your training up a notch? Try never-ending sets, tonnage programs, and minute-on-the-minute sets.

3 Questions For Better Workouts

Ask yourself these three important questions and you’ll be able to choose better workouts for your goals.

3 Reasons You Can't Train Like a Juicer

Nothing wrecks a natural lifter faster than training like an “enhanced” bodybuilder. Here are the scientific reasons why.

3 Reasons Your Calves Aren't Growing

One less excuse for puny calves, one more exercise for growing them, and one more trick to beat them into submission.

3 Supersets for Big Pecs, Lats and Quads

These painful combos prolong time under tension and increase metabolic stress. That means a bigger chest, back, and legs!

3 Things You Need to Unlearn

Body fat percentage, full body workouts, somatotypes. Are your ideas about these things holding back your progress?

3 Total Body Programs for Big Arms

Three of our experts explain little-known secrets of arm training, along with presenting some serious total-body programs to build ‘em up. Check it out.

3 Ways to Build Muscle by Doing Cardio

If cardio is causing you to lose gains, you're doing it wrong. Here's how to build your glutes, hamstrings and quads with conditioning work.

3 Ways to Get Big!

Heavy lifting, volume work, and constant tension. Here’s how to program them all for maximum hypertrophy.

3 Ways to Grow More Muscle

From beginner to advanced lifter, here’s how to balance the three most important mechanisms of hypertrophy.

3 Ways to Power Up Your Glutes

Build superhero legs and glutes by combining three powerful cues while squatting or deadlifting.