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4 Cracks in Your Programming

Too often, advanced lifters allow small errors to slip through the cracks of an otherwise tight program. Here's how to fix them.

4 Crazy Ways to Squat More Weight

These brutal squat progressions will help you set a new PR fast. Just make sure your spleen doesn't pop out and fly across the room. Check 'em out.

4 Directions to a Kick-Ass Back

The Fortress believes there are four fundamental directions a weight must be pulled or lifted in order to build a kick-ass back. He calls it his Directional Back Training Principle and it has nothing to do with North and South.

4 Easy Ways to Fix Shoulder Pain

Sticky, painful shoulders don't grow or get stronger. Here's why yours hurt and four new ways to get them feeling strong.

4 Exercises for a Thick Back

Do you turn sideways and disappear? Then you need to work on back thickness. Pull-ups alone won't do it either. Try these exercises.

4 Exercises for Big Arms & Hard Abs

Four multi-tasking exercises that work the arms, hit the core, and vacuum the midsection all at the same time.

4 Explosive Exercises to Make You a Beast

Need to be athletic and explosive? Here's how to do it without the Olympic lifts. Bonus: You can do these at home or in a regular gym.

4 Fire-Breathing Finishers

These four finishers will strip off body fat, set your lungs on fire and help you keep on fighting.

4 Gadgets to Amplify Upper Body Mass

Barbells and dumbbells reign supreme, but here are four other gadgets that deserve some attention.

4 Genetic Factors That Determine Your Success

You're a big dude with a barrel chest. Then why can that little guy who looks like a cast member of the Wizard of Oz remake outbench you?

4 Great Ab Exercises Nobody Does Right

These popular core exercises are highly effective... if you do them right. Not many people do. Check your form here.

  • Abs
  • 4 Guaranteed Tips

    Strategies for sets, reps, volume, training, and for getting downright ripped. Find it all here.

    4 Gym Gadgets That Are Wasting Your Time

    Are you using any of these overhyped fitness gadgets? If so, should you be? Probably not.

    4 Gym Machines That Need To Die

    These machines are injurious, dysfunctional, or based on downright fraud. Luckily, there are some very effective alternatives.

    4 Hot Topics from The Beast

    Christian tackles the myth of overtraining, why gymnasts and Olympic lifters look the way they do, and how growth occurs in spurts.

    4 Maxims For Squatting Excellence

    Four squatting rules that will fix your form and help you set a new PR fast.

    4 Methods To Boost Testosterone With Food

    There are a lot of things out there zapping your testosterone levels. Here's how to fight back with food.

    4 Minutes to Core Strength

    All you need to build strong, powerful abs is "The Pillar Killer" – a mechanical drop set built around a series of core-specific movements. Check it out.

    4 Mistakes Men Still Make in The Gym

    Trying to build muscle or get stronger? Here's why you won't, unless you stop it with this stuff.

    4 Movements For a Monster Deadlift

    A weak deadlift is a sign of a weak body. Get your numbers up with these surefire variations. Here's exactly how to do them plus a workout program.

    4 Myths About Female Glute Training

    There's a right way and a wrong way to build your butt. Here's how to develop the perfect glute-ham tie-in.

    4 Myths Many Lifters Actually Believe

    The practices some lifters still swear by are dumb and counterproductive. Got someone telling you to do these? Don't. Already doing them? Stop.

    4 New Deadlifts You Gotta Try

    Regular deadlifts are great, but give these a shot if you want to strengthen a weak point or bring up a specific muscle group.

    4 Politically Correct Fitness Lies

    Let's cut the crap and talk about how touchy-feely fitness advice actually works the opposite of how people expect. Consider this your trigger warning.

    4 Quick Fixes That Actually Work

    Fix your ugly squat, improve ankle mobility, loosen tight hip flexors, and make your shoulders feel awesome. Here's how.