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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.

Shoulder Shocker

Powerful delts are essential for athletes, but the shoulder joint is prone to injury. Increase the health of your shoulders to increase the size of your delts.

Building the Complete Yoke

This program will build your traps, rear delts, and neck, but also your other yoke muscles.

Protein Will Not Make You Fat

Eat as much protein as you want and it won't turn to fat. In fact, a new study shows it almost all turns to muscle. Check it out.

Tip: End Pull-Up Humiliation

Use a blend of bodyweight and weighted pull-ups to hit new PRs and build your upper body. Here's the complete program.

Ditch The Barbell Bench Press

Good benchers often have rotten chest development. The problem? Barbell bench pressing. Here's how to fix it.

The Death of Steady State Cardio

Endurance work makes you soft and weak. Steady state cardio, as a fat loss tool, should be buried. Metabolic interval training or HIIT is far superior.

Lifters Over 30 Need to Get Real

You still have decades left in your training career, but you need to start doing these four things before it's too late.

The Best Damn Posterior Chain Exercises

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

5/3/1 Beach Body Challenge

A performance-based program that'll build your legs, traps, neck, shoulders, and forearms. Yes, you'll look awesome too.

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.

High-Rep Deadlifts Are Dead

All those benefits people think they're getting from high-rep deads? They're not. But there is something you can do to make those gains.

The Death of Women's Bodybuilding

More and more women are lifting weights, but women's pro bodybuilding is dying fast. Here's why, plus a frightening look at the cause of “man face.”

Traps Are the New Abs

Every skinny, weak guy has abs. Big deal. Traps are the true sign of strength. Here's how to make yours huge.

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

The 5 Dumbest Muscle Myths

Lifters who still believe these myths are missing out on gains. Which lies need to die? Find out here.

8 Rules for Fat Loss Training

A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

The Most Intelligent Way to Warm Up

For heavy lifting, drop the dumb warm-up sets and do ramp-ups instead. You'll get stronger, build more muscle and avoid injuries.

Tip: Viagra Is Great for Bodybuilders

There are plenty of good reasons to use Viagra and its cousins, other than the obvious one.

The Colorado Experiment: Fact or Fiction

It's one of the greatest bodybuilding stories ever told. And people have been talking about it for over 40 years. But is it true? Here's the real story, written by a man who actually knows.

The Best Muscle-Building Breakfast

People who want to build muscle and lose fat don't skip breakfast. But what are the best foods to eat? Here's what the experts suggest.

The MATADOR Intermittent Diet

Lose the fat and keep the strength with this two-weeks on, two-weeks off plan. It's actually pretty easy. Check it out.

Breast Implants For Girls Who Lift

Everything a weight-lifting woman ever wanted to know about breast implants but was afraid to ask.

50 Reps for Size

Finishers aren't just for fat loss. They're for building muscle too. Try these five ultra-high rep moves for hypertrophy.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.