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4 Exercises for a Thick Back

Do you turn sideways and disappear? Then you need to work on back thickness. Pull-ups alone won't do it either. Try these exercises.

4 Exercises for Big Arms & Hard Abs

Four multi-tasking exercises that work the arms, hit the core, and vacuum the midsection all at the same time.

4 Explosive Exercises to Make You a Beast

Need to be athletic and explosive? Here's how to do it without the Olympic lifts. Bonus: You can do these at home or in a regular gym.

4 Gadgets to Amplify Upper Body Mass

Barbells and dumbbells reign supreme, but here are four other gadgets that deserve some attention.

4 Genetic Factors That Determine Your Success

You're a big dude with a barrel chest. Then why can that little guy who looks like a cast member of the Wizard of Oz remake outbench you?

4 Guaranteed Tips

Strategies for sets, reps, volume, training, and for getting downright ripped. Find it all here.

4 Gym Machines That Need To Die

These machines are injurious, dysfunctional, or based on downright fraud. Luckily, there are some very effective alternatives.

4 Minutes to Core Strength

All you need to build strong, powerful abs is "The Pillar Killer" – a mechanical drop set built around a series of core-specific movements. Check it out.

4 Myths Many Lifters Actually Believe

The practices some lifters still swear by are dumb and counterproductive. Got someone telling you to do these? Don't. Already doing them? Stop.

4 Politically Correct Fitness Lies

Let's cut the crap and talk about how touchy-feely fitness advice actually works the opposite of how people expect. Consider this your trigger warning.

4 Quick Fixes That Actually Work

Fix your ugly squat, improve ankle mobility, loosen tight hip flexors, and make your shoulders feel awesome. Here's how.

4 Reasons to Do the Touch-and-Go Deadlift

Boneheads call it cheating, but this deadlift variation gives you a stronger and more useful body. Here's why and how to do it.

4 Reasons Why You're Not Making Progress

Training slumps are inevitable. But there’s a reason they happen. Here’s what’s causing yours, and what to do about it.

4 Reasons You Suck at Building Mass

If you're small and weak, this is either going hurt your feelings or help you get bigger and stronger. Your choice. Check it out.

4 Reasons You're Not Gaining Muscle

If your gains won't budge despite your best efforts, you may be making one of the four biggest muscle-building blunders. Fix them and grow.

4 Sure-Fire Ways To Kill Progress

Not sure why you’re still not jacked? Here’s your answer… and how to fight it.

4 Training & Diet Arguments: Resolved!

The scientific facts about machines vs. free weights, calorie quality vs. quantity, hard work vs. genetics, and high volume vs. heavy weight.

4 Ways to Build Mental Toughness

Mental toughness separates champions from also-rans. If you weren't born with it, here are four ways to develop it.

4 Ways to Greatly Accelerate Recovery

Here's how to heal and regenerate faster on off days so you can train harder, train heavier, and keep getting better.

4 Ways to Ramp Up Your Workout

Stagnation is unacceptable. Revive your workouts and watch your muscle mass increase while your body fat decreases.

4 Ways to Test Your Recovery Rate

If you run a simple test every morning, you'll know whether or not you should go balls-out in the gym that day.

4 Weeks To A Bigger Chest

You want pumped-up pecs that you can balance a bottle of pilsner on in just 4 weeks? Get ready to train chest heavy, hard, and frequently.

4 Weeks to Big Arms

You can lie to yourself and say big arms aren't important to you. Or, you can follow this program for a month and finally build them.

4 Weeks To Bigger Legs

Leg training multiple times per week may be torture, but it delivers rapid gains in size and strength. Here's how to do it.

4 Weeks to Bigger, Leaner, Stronger

For one month, chase three big goals at the same time… and dramatically change your physique. It can be done. Here’s how.