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The Top 9 Dumbbell Bench Press Variations

Break out of your chest-training rut to build more muscle and more strength. Here are nine brutal ways to do it.

Tip: Assess Your Bench Press Technique

Your bench press form might be setting you up for injury. It's time to re-assess your technique. Try this test.

Tip: Do the Counter Stretch

If you sit a lot or have poor posture, this simple stretch will make you feel great. Just follow the directions here.

Turn Rest Days Into Growth Days

You're thinking about off days all wrong. And that wrong thinking is the reason you're dissatisfied with your progress in the gym. Here's how to get growing again.

Tip: Do the French Press for Triceps

It's a classic exercise, but most people are doing it wrong. Here's how to do it right.

Tip: Do These Drills Before Leg Day

These easy moves will get you ready for heavy squats, deadlifts, lunges, and more. Check 'em out.

How Bodybuilders REALLY Get Ripped

Everyone knows pro bodybuilders use drugs to get huge, but what do they do to get shredded for competition? It's more extreme than you think. Check this out.

Tip: Do 20 Reps With Your 10 Rep Max

Sounds crazy, but it works when you use the ladder method. Here's how to do it for size gains.

Tip: Do Chest-Supported Rows

It's impossible to cheat on this back exercise, and it builds muscle like crazy. Check it out.

Tip: Improve Your Tempo on Pull-Ups

If your goal is to build more muscle, use this tempo prescription to get better results.

Tip: Stop Eating Like a Pro Bodybuilder

You know what's even worse than that? Paying them for their diet plans. Check this out.

Tip: Auto-Regulate Your Rest Periods

A new study on rest between sets may change the way you train, especially if your goal is hypertrophy. Check this out.

Tip: Stop Disregarding the Importance of Sleep

Lack of sleep makes you fatter and even leads to muscle loss, regardless of diet. Check this out.

Tip: Turn Up the Volume

Ramp up training volume if your main goal is size. Here's the smart way to do it.

Regular Cardio Will Make You Fat

If you want to get leaner while building or preserving muscle, you've got to walk or sprint. There's no middle ground.

Tip: Get More Magnesium

Most lifters and athletes are deficient, and that can really screw up their workouts. Here's how much you need and where to get it.

How Sex Really Affects Training & Competition

Old-school coaches made their athletes swear off sex before competition to improve performance. Does that work? Does it apply to workouts? Here's the science.

Tip: Vary Rep Range to Grow

There's more to bodybuilding than 3 sets of 10. If your main goal is hypertrophy, this is a must-read.

Tip: Stop Doing Excess Cardio

If you "have to" do tons of cardio to stay lean, your diet sucks. Here's a little reality check.

4 Things to Do AFTER Lifting to Boost Gains

After training you have a 5-15 minute window of opportunity to greatly accelerate recovery and overall progress. Here's exactly what to do.

Tip: Replace the Abdominal Side Bend

There's a better option. Check it out here.

Tip: Never Do Twisting Sit-Ups

Stop it. You're just asking for trouble. Here's why.

Dispelling the Dumbest Protein Myths

If you've ever gotten into a debate about protein with someone, one of you probably brought up one of these myths. Hope it wasn't you.

Tip: Simplify the Deadlift

Everything you need to know about the deadlift in one sentence. Really. Check it out.

Tip: Be Careful Cutting Calories

Is your HEC in check? It better be. Here's why.