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21 Exercises For Injury Free Mass

Injured? Here’s what you need to know to keep training, keep your gains, and get better.

21st Century Core Training

A chiseled midsection. A strong, functional core. Who says you can't train for both? Here’s how to do it.

  • Abs
  • 21st Century Core Training 1

    Everything you need to know to develop a strong, powerful core.

  • Abs
  • 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?

    22 More Random Thoughts

    Eric describes how doing the YMCA song can help shoulder stability, why "your balls still suck," the right way to do a push-up, and how to do a DB Overhead Reverse Lunge.

    22 Proven Rep Schemes

    Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal.

    25 Reasons Why it's Great to be Skinny

    I've spent most of my life as a skinny bastard. It took more than two decades of lifting to get my body mass index up to a mirror-friendly 26.

    25 Years, 25 Mistakes

    Coach Boyle's been dragging his calloused butt through the weighlifting business for 25 years. During that time he's made a few mistakes, but luckily for you whippersnappers, he wants to save you from making those same mistakes.

    27 More Nutrition Facts

    Here are 27 facts to either reinforce or to bring into doubt your current nutritional practices. Read, learn, adjust, and conquer.

    27 Reasons To Be Big

    Warning: This is hilarious powerlifter humor and probably offensive to hyper-sensitive weak people.

    28 Days of Gains: A Realistic Case Study

    How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

    28 Days, 14 Missions, 1 Ripped Physique

    Chris Shugart is giving you 14 missions to accomplish in 28 days. We will disavow any knowledge of your actions should you or any of your IM Force fail to get ripped. This post will self-destruct in 10 seconds.

    28 Synergistic Factors for Success

    There's no such thing as isolation in training or in life. Everything you do, have done, and will do, affects everything else. Success is a synergistic – not additive – phenomenon.

    28 Things I'm Learning

    In four months I'll be a whopping 28 years old. I know a thing or two about training and all that goes into it, but I also respect the fact that there's a hell of a lot I don't know enough about, and other topics I need to know something about that I'm not even aware of!

    3 Brutal Challenges for Strength & Stamina

    Time to go outside and get ugly. Revive your inner warrior and do these three nasty strength and stamina drills once a week.

    3 Complexes for Rapid Female Fat Loss

    Burn fat, improve strength, increase conditioning, and build beautiful muscle in only a few hard minutes a day.

    3 Dead-Ends and a Loophole

    Some of you might have enjoyed the Diary of a Steroid User series as much as I did. It was an interesting, unapologetic, honest portrait of what it's like when an average Joe uses steroids. But however much I enjoyed it, I cringed when I read some of the "pyramid" workouts outlined by the anonymous author

    3 Exercises That Kill Your Knees

    These three exercises can wreck your knees. Don't worry, you can modify the movements or just replace them with something better. Here's how.

    3 Exercises That Will Wreck You

    If your posture kinda sucks, you may be one exercise away from injury. Here's what to skip, plus alternatives to get you jacked and fix that ugly posture.

    3 Experts - 5 Optimal Training Programs

    Three experts devise training programs for 5 different body parts. If there’s something you want to build, start with one of these plans.

    3 Fat Loss Steps

    She did 15 minutes on the elliptical trainer. Then she did arm curls, leg extensions, straight leg raises, and side bends-lots of side bends. In short, she was doing everything wrong.

    3 Fixes for Weak Body Parts

    Give these training strategies a try to quickly fix your lagging muscle groups.

    3 Ideas For Tougher Workouts

    The boneheads in your gym only know one way to make an exercise tougher – add more weight. That's why boneheads never build more muscle, no matter how long they work out. Our resident Scotsman knows some remedies.

    3 Keys to a Big Raw Squat

    Separate the advice you need from the advice you need to disregard. And get your squat up already!

    3 Keys to a Big, Injury-Free Bench Press

    Lift big-ass weights without pain using these three very advanced techniques.