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Two Fisted T-Man

Bas Rutten might just be the ultimate T-man. This 6'1", 220-pounder is a former Ultimate Fighting Champion and three time King of Pancrase.

Two Kinds of Squats You're Not Doing

The reason you're not doing one of these squats is because it's hard. The reason you're not doing the other is because you probably never thought about it. Check it out.

Two Seconds to Peak Performance

Make better gains starting today. Here’s what you need to know about Active Isolated Stretching.

Two-Day Workout

Between working 40-60 hours per week, carting the kids around, or being forced to take those swing dancing lessons you promised your girlfriend (we've all been there), the last thing on the "to do list" is going to the gym. Mr. G has the answer: the Two-Day Workout.

Type of Contraction and Exercise Duration

The Canadian Vin Diesel shows you which type of contraction (constant tension, stretch reflex, etc.) to use with different movements, along with explaining why you should absolutely keep your training sessions under 60 minutes.

Ugly Ab Training

Forget about trying to build pretty abs with crunches. Instead, build nasty-strong abs and they'll look great too. Here's how.

  • Abs
  • Ultimate Hamstring Movement

    When was the last time you went grocery shopping and had your knees buckle because your hamstrings were too sore? Well, it's time to recreate that moment.

    Unconventional Trap Bar Exercises

    Trap bars are great for deadlifts and shrugs, but there are plenty of awesome, lesser-known exercises that you can use it for. Check these out.

    Under the Big Iron

    An interview with champion powerlifter Mike Miller

    Unilateral Movements Make You Weak

    There's a term to describe the overzealous advocates of unilateral movements: small and weak. Here’s why.

    Unilateral Work for Building Muscle

    You probably never thought about it, but most people can't produce as much force using two bilateral limbs to perform an exercise as they can if they perform the exercise with each limb individually and then add together the force of each side. It's called the bilateral deficit and you should take advantage of it to pack on some muscle.

    Unleash the Power of the Jump Squat

    Disable your strength limits and unleash your true power potential by learning this forgotten old school ass kicker.

    Unlock Natural Gains: Neuro Type 1

    To build muscle or strength, your training must match your genetic neurological profile. Here's how Type 1 should train.

    Up for a Quickie?

    Christian serves up 3 innovative methods for taking your gains to new heights - one for biceps, one for arms in general, and a Bizarro World method that involves doing the opposite of everything you now do.

    Up Your Work Capacity

    How to build a bigger gas tank to power through your most demanding training.

    Upper-Back Training for Deadlifts

    Your pull is only as strong as your weakest link, and for many, it's not the lower back that's holding you back.

    Upper/Lower Circuit Training

    Drop tubs of lard off your waistline while maintaining or even gaining lean mass with weight training circuits.

    Use Rollers and Lacrosse Balls for Gains

    Break up the scar tissue that reduces flexibility, contractibility, and blood flow using a roller and a lacrosse ball. Here's how.

    Use Your Strong Hand - Advanced Grip Training

    Most guys can't sweep the room without using wrist straps to grab onto the broom. Here's how to fix that sad, sad, problem.

    Variable Cluster Training

    We all know building a muscular body takes time, but if you want to speed things up and kickstart some serious hypertrophy, you must make intelligent use of two core muscle-building concepts: absolute strength and absolute volume.

    Variations on a Theme

    There are scores of biceps movements. Furthermore, there are hundreds of ways to do those biceps movements. The trouble is, unless you're involved in this business full-time, you tend to adopt certain exercises and do them over and over again, to the exclusion of all others.

    Variations on the Shrug

    Shrugs and beastly traps go together like certain high-ranking generals and sleazy MILFs. But what if you've been hitting those shrugs all wrong?

    Variety and Rules for Progression

    The real secret to building muscle and strength is to progress. You have to challenge your body and find ways to progressively ask more of it. Christian tells you how.

    Violent Jump Squats for Dense Muscle Growth

    Doing jump squats will make you powerful while recruiting fast-twitch fibers and giving you dense, muscular legs. Here’s what you need to know.

    Violent Variations - Part 1

    High Stimulation Training Methods for Enhanced Growth