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Tip: Raise Your Elbows at the End of a Curl

To get bigger biceps, you have to train all three functions of the muscle. This is the forgotten function. Here's how to do it.

Tip: Train the Brachialis First

The key to bigger arms? Hit the little muscle between the biceps and triceps first in your workout. Here's the best way to do it.

Tip: Be Willing to Train Around Injuries

View injuries as bumps on the road to success, not dead-ends. Here's how one of the strongest guys on planet deals with setbacks.

Tip: Drop the Garbage Sets and Train Smarter

Is half your workout worthless? Here's how to spot the garbage, plus a better training plan for muscle gains.

Tip: Use Continuous Tension for Muscle Gains

Bodybuilders have done it for decades and now science backs it up. Here's how you can use this method for new gains.

Tip: Do Suspended Flyes for Bigger Pecs

Ditch the barbell for a while and build your chest using the perfect mechanical position. Check it out.

Tip: Use the Thumbless Bench Press

This type of grip eliminates shoulder and triceps pain in heavy benchers. And yes, it's safe if you're not an idiot. Here's how to do it.

Tip: For Bigger Triceps, Do Heavy Lockouts

For thick, strong triceps, you need to hit the lateral head. Here's the best way to do it.

Tip: Stop Being Narrow-Minded About Programs

Seven things about ALL training programs you need to know. Check 'em out.

Tip: Be Inefficient to Lose Fat

The more efficient you are at an exercise, the less fat you'll burn. Here's why, plus a better way.

Tip: Use Isometric Holds to Master Pull-Ups

You should be able to do pull-ups with as much weight (including bodyweight) as you can bench press. If not, this will help.

Tip: Do the Ab Wheel Rollout

This old-school exercise hammers the abs in ways that other abdominal exercises can't. Here's the key to making it work for you.

Tip: Train Your Weaknesses First

Got a lagging or weak muscle group? Hit it first in the workout for better results. Here's the science that backs it up.

Tip: Train Pull-Ups Like a Powerlifter

Speed work and band resistance are used by top powerlifters for the big three lifts. But they can also be used to improve your pull-ups. Here's how.

Tip: Do Crunches, But Follow This Rule

Many experts consider the crunch unsafe, but it can still be a good ab exercise if you follow a simple rule. Check it out.

Tip: Do Band Pull-Aparts

Here are three ways to do this exercise that'll build your back, make your shoulders feel good, and even boost your bench press.

Tip: Pull Before You Push and Pull More Often

You need more than a 1:1 ratio of pushing and pulling exercises. Here's why, plus some smart strategies to keep you balanced.

Tip: Use Contrast Training for Faster Results

Contrast promotes recovery. Here's how to arrange your workouts to take advantage of it for size and strength.

Tip: Make Gains With Active Recovery

Clear systemic waste by using the active muscle pump method. It's simple and even relaxing. Check it out.

Tip: Build Muscle With "Death By" Sets

Got two minutes, a high pain tolerance, and the desire to build muscle? Then this training method is for you.

Tip: Stop Making That Face

Psyching yourself up to lift can wreck your CNS and increase cortisol. Here's why.

Tip: Use This Simple Trick to Cook Eggs

An easy way to keep a great protein source handy. Check out this kitchen hack.

Tip: Activate Your Glutes to Deadlift More

This simple drill will fire up your glutes and help you pull more weight. Check it out.

Tip: Embrace the Void

Feel like you have the weight of the world on your shoulders? Squat it. Training is therapy. Check this out.

Tip: Don't Eat Non-Organic Potatoes

Even if you're not into the whole “organic thing,” you should still eat only organic potatoes. Here's why.