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Tip: Unilateral Extended Sets for Upper Body Mass

Sounds weird, but it'll make you grow like crazy. Here's what to do.

Nothing Works Like Sequential Training

Want strength? Want size? Here's a smart plan that uses phase potentiation to help you with both goals.

Tip: The Rocket Squat

Want to blast out of the bottom of your squats? Yes you do. This variation will build that skill AND build your legs.

Tip: 5 Ways to Build Triceps Anywhere

Got some bands? That's all you need to build bigger triceps and better lockout strength. Try these moves.

Tip: How to Fix Your Lower-Body Imbalances

Correct those strength imbalances and lift more weight safely. Add this exercise to your program.

5 Biceps Training Tricks You Haven't Tried

Think you've done everything you can for bigger biceps? Nope, you haven't. Try these tricks and strategies.

Tip: Fix the Two Most Common Deadlift Mistakes

These two exercise variations work fast to help you deadlift more weight without getting banged up.

7 Things Every Seasoned Lifter Needs to Do

It's time to put away your childish things and train like a grown-ass man or woman. Here's how.

Tip: The 20-Minute Squat Challenge

Improve your conditioning and get ripped... in the squat rack. Here's how.

Strength Zone Training

Are your exercise choices covering BOTH strength training zones? Check the list and build big muscles with a purpose.

Tip: The Zombie Squat

Fix your wonky front squat and pack some meat onto your quads with this exercise.

3D Core Training

Your ab training plan is lacking. Here's what's missing, plus eight great core moves for pro-level performance.

Tip: Take Your Shoes Off to Lift

If you train at home (or can be sneaky at the gym), here's why you should ditch the shoes when squatting and deadlifting.

Tip: The Neurological Contrast Method

Here's a clever way to add an inch to your biceps.

Train at Home. Get Better Gains

Stop depending on a commercial gym. Here's why you need to build a simple home gym and how to do it.

Tip: Bad Shoulders? Avoid This Chest Exercise

Protect your shoulders and pump up your pecs with this move instead.

How to Become a Heavy Hitter

Momma said knock you out. Always listen to mama. Here are the four exercises to help you build a knockout punch.

Tip: The Number One Lateral Raise Mistake

Some people think this exercise doesn't do much for your delts. Those people are doing it wrong.

Tip: From Super Strict to Slighted Cheated

Add some size to your arms with this challenging training method. Here's how to do it.

Leaner, Healthier, and Still Squatting 800

John has always been strong. But could he stay strong while losing over 135 pounds? Check out his dramatic story.

Tip: The Reason You're Not Yoked (Yet)

Struggling to build shoulders and traps? Eliminate your biggest obstacle with these three exercises.

Tip: Hex Bar Exercises – Beyond The Deadlift

If you're only using a trap bar for deadlifts, you're missing out. Load it up and add it to any of your workouts with these moves.

Tip: Do This Instead of Standard Dips

Don't let this classic exercise wreck your shoulders. Keep building your chest with this simple tweak.

5 Upper Body Exercises You've Never Tried

Consistency is a must, so is there a place for variety? Absolutely. Add these five new lifts to your accessory work.

Tip: A Better Way to Bench Press

Spare your joints and build your chest with this smart variation.