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The Trap Bar Deadlift

The trap bar is one of the most versatile pieces of equipment in the gym. Here’s why and how to put it to work.

The Contreras Files: Volume II

Stretching doesn't affect DOMS; hex bar deadlifts are just as good as power lifts; full ROM is better; work that neck; and more research (much of it not-yet published) from the files of Bret Contreras.

Why I Love the Smith Machine

Everyone says the Smith machine is awful, but a lot of bodybuilders use it… and they’re bigger than you. Here’s why it’s not so bad and how to use it wisely.

11 Training Tips for the Skinny Fat Ectomorph

Skinny fat: it's the perfect storm of piss-poor male physical characteristics. Here's what to do if you were dealt this bum hand.

The One Arm Push-Up

The easy-peasy push-up gets a heck of a lot more challenging once you remove a hand from the equation. Here are some tips on mastering this old-school feat of strength.

Make Your Routine Less Routine

Variety doesn't have to mean replacing the basics with Bosu balls and Zumba classes. Try this to shake things up.

One Shrug to Rule Them All

A beastly set of traps is a sign of a serious lifter, but too much shrugging can cause postural problems down the line. Is there a perfect trap exercise that builds a serious yoke, without the drawbacks? Check this out.

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?

10 Exercises You've Never Tried: Backside Edition

How to build your lats and upper back without wrecking your lower back in the process.

Muscle-Ups

Bench presses? Chin-ups? Push presses? Those are all great, but this gymnastics staple is worth mastering too. Here’s why and how to do it.

How to Look Freakin' Awesome

Using simple formulas, Romaniello has come up with the clearest definition of “looking awesome” yet. You have to check this out to see where you stand!

Perfect Pulling Exercises for a Bigger Back

The best exercises for building a big, strong back and the best way to perform them. Check it out.

9 Random Training Tips

Stop neglecting upper back work, lunge better, and get mobile. It’s time to ramp up your training.

How to Build Any Muscle Group

The 30-Rep Method, 5 Minutes of Hell, the boxer drill, and more scientific but outside-the-box thinking from one of weightlifting's revolutionaries.

Up Your Work Capacity

How to build a bigger gas tank to power through your most demanding training.

10-Minute Sets

Timed sets are a simple, effective, and extremely painful way to build work capacity and serious muscle, fast.

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.

Muscle Specific Hypertrophy: Biceps, Back, and Lower Body

Don't read this unless you want to get bummed out about how you've been training the wrong grips, rep ranges, and exercises for your biceps, your back, and your entire lower body.

Mountain Dog Training for Intermediates

John Meadows’ style of training is typically used by only very advanced lifters. Here’s how to make it work for you if you’re a mere mortal.

Maximize Protein Synthesis

Building muscle boils down to getting on the right side of the protein synthesis balance sheet. Here's how to do it.

Muscle Specific Hypertrophy: Chest, Triceps, and Shoulders

Understanding the science of sets, reps, and muscle-specific fiber composition will make you sound smarter. Going to the gym and applying that knowledge will make you bigger.

Muscle Dysmorphia and Male Body Image

Is the compulsion to get bigger and leaner a disorder? Here’s the real story.

Bulgarian Split Squats

Can the foot-elevated split squat build legs as well as the squat? Before you answer, read this.

Harness the Power of Insulin

Guys with outstanding insulin sensitivity build muscle easier while staying leaner. Here's how you can muscle your way in on that action.

Gironda's 8x8 Training

This classic bodybuilding program does what most programs can’t: it allows you to build muscle and lose some fat at the same time. Check it out.