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Tip: Build Your Back With DUDS

Add double-up drop sets to your next back workout. You'll hate it... but you'll love the results.

16 Unstable Exercises That Actually Work

Unstable training has become a joke, but it's not ALL bad. The right kind can get you bigger and stronger. These exercises are worth doing.

Tip: Elbows Inflamed? Build Biceps Anyway

Got elbow pain? Stop making it worse with your arm training. Try this instead.

The New 40-30-5 Method

Increase time under tension, create an enormous pump, and make gains... if you can take the pain. Here's how.

Tip: Box Step-Offs for Big Legs

It's time to stop working out in just two dimensions. Add some frontal plane movement with these four step-off variations.

Tip: How to Get Better Results with Chin-Ups

Make this change and you'll build bigger biceps and lats. Oh, and your joints will feel better.

Tip: How Limb Length Affects Training

Limb length relative to torso length is one of the main factors that determines which muscles receive the most stimulation. Info here.

5 Violent Core Exercises

These athletic core exercises require some degree of powerful, explosive, or fast movement. Master them and get better at everything.

The 6 Mandatory Angles for a Big Back

The back does way more than you think, and you're probably not challenging it optimally for growth. Add these exercises.

Tip: Master the Pendulum Pull-Up

Build your upper back with a twist on this classic bodyweight exercise.

More Gains in Less Time: 5 Pro Tips

These strategies will allow you to make greater gains by doing more work in the gym in a given amount of time.

The New Big 3 for Non-Powerlifters

Unless you're a powerlifter, stop with the emphasis on bench, squats, and barbell deadlifts. There are better masters to serve. Here they are.

Tip: You've Gotta Try This New Leg Exercise

Unlike conventional hack squats, this landmine version allows you to find the perfect groove for your joints. Check it out.

Tip: Your Lateral Raises Aren't Working

If your traps take over, this exercise won't do much for your delts. Here's how to fix that problem and finally build some broad shoulders.

Tip: The Ultimate Triceps Isolation Exercise

Really nail those suckers with this unique cable exercise.

Tip: Two Back Muscles You're Missing

To build a topographic back, you need more than lat exercises. Here's what you're missing plus two exercises to target those muscles.

The X-Physique Program

Broad shoulders. Narrow waist. Powerful legs. Back all that up with real strength and you'll turn heads. Here's your plan.

Tip: The Exercise To Do Before Deadlifting

Warm up with this simple move and you'll be able to deadlift more weight safely. Check it out.

Tip: 4 Questions You Need to Ask Yourself

Your honest answers to these questions are more important to your lifting success than any specific program or diet. Check 'em out.

15 Exercises for a Powerful Upper Body

You don't need to be a powerlifter to benefit from power training with bands. You don't even need a bar. Try these fast exercises.

Tip: Go Slow, Hold, and Explode

Eccentric-isometric training blends together three different training stimuli to bludgeon your muscles. Here's how it's done.

Tip: 4 Unique Exercises for a Stronger Grip

Crank up your grip strength by tweaking four exercises you're probably already doing. Here's how.

7 No-Barbell Strength Tests You Need To Pass

A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests?

Tip: The Cure For Stubborn Medial Delts

Can't get your side delts to grow? You may be training them wrong. Here's what to do instead.

Tip: Build Big Shoulders With Bodyweight

Develop this skill and you'll not only build your delts and triceps, you'll also improve your shoulder health. You might even have some fun.