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The Ultimate Program for Body Comp Improvement

Tired of looking pretty much the same year after year? If you're ready to make radical changes in your body composition, start here.

Tip: The Missing Element of Muscle Gains

Go heavy or go home, right? Well, there's something else you need to do before you go home if you want to build muscle.

Tip: The Right Number of Calories for Clean Gains

To build muscle at an optimal rate, you need to consume extra calories. But how many? Here's an easy formula to use.

The 5 Laws of Metabolism

Understand these laws and you'll have an easier time losing fat, building muscle, and staying healthy and happy for life.

Tip: The Truth About Pulldowns

Two studies tell us the truth about grip width and whether pulling to the chest or the neck works better.

Tip: Are You Strong Enough to Build Muscle?

Whether you're a newbie or an advanced bodybuilder, here's why you need to reinforce your strength base.

Tip: German Volume Training Fizzles Out

A new study shows that GVT, 10 sets of 10, doesn't work as well as another set/rep scheme.

Tip: Should You Auto-Regulate Your Training?

What's best, sticking to your program no matter what, or mixing it up based on how you feel that day? Here's what science says.

The Best Muscle-Building Breakfast

People who want to build muscle and lose fat don't skip breakfast. But what are the best foods to eat? Here's what the experts suggest.

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.

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.