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Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Tip: 3 Rep Ranges for Bigger Biceps

If you always do 3 sets of 10 for biceps, you're missing out on some serious arm growth. Here's a better plan.

The Very Best Way to Build Triceps

So, you want to stretch out your sleeves? The problem is, you can't have big arms without big triceps. Here's exactly what will help you build them.

4 Bench Press Lies

If your bench press numbers are stuck, it's probably because you've misinterpreted the good advice of geared lifters. Here's how to get unstuck.

No Weights, Big Wheels

Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.

The Chin-Up Project

Gain an inch on your biceps while building a rock-solid upper body with simple chin-up progressions.

The Best Exercise for a Smaller Waist

These five vacuum exercises will narrow and tighten your waist by training the transverse abdominis.

Dispelling the Glute Myth

Could it be that everything we thought we knew about glute training was ass-backwards?

Big, Thick, Chunky Ab Training

Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.

The Simple Deadlift Program

This once-per-week deadlift program will give you a 20-50 pound increase in 1RM over a 16-week period.

Lean vs. Shredded: The Cold Hard Truth

Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.

The 8 Most Effective Training Splits

It's time for a new training split, one that better fits your goals and your schedule. Choose one of these 8 proven splits and get to work.

The Best Way to Build Traps

Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.

Steroids: What Pro Bodybuilders Are Really Using

An inside look into the drug use of a real IFBB pro bodybuilder.

The Texas Method

A proven strength training method to help you keep making progress after the newbie phase. Check it out.

Tip: The Best Chest Exercise You've Never Tried

A new exercise for pecs and a new method to trigger chest growth. Add this odd-looking move to your current program.

The Best Damn Strength Plan For Natural Lifters

If you're a natural lifter doing the workouts of drugged lifters, you're going to be disappointed. Build maximal strength the natural way. Here's how.

Tip: The Healthiest Coffee to Drink

We know now that coffee can be a health food. But what kind of coffee? Here's the science.

Tip: The Two Fats That Boost Testosterone

The more you ingest of either of these two fats, the more T your body produces.

Tip: The Testosterone-Boosting Breakfast

Is the standard American breakfast good for lifters who want to stay healthy? Yes, if you make it like this.

Tip: The Exercise That Fixes Everything

It's the lift nobody does but everybody needs.

The Ab-Building Trick Nobody Told You About

Can't feel your abs working? Maybe your glutes and hams can help. Try these five moves.

Bodybuilding's Most Controversial Exercise

Back in the “Golden Age of Bodybuilding,” guys performed the now-forgotten pullover to build their upper bodies. Who says you can't go back?

The V-Taper Workout and Diet Plan

Which physique turns heads the most? A big upper body that tapers at the waist: the V-taper. Here's the formula for getting one.

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.