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How Not to Lose Your Gains

We all have to take time off at some point. So how much size and strength will it cost you? Here's what science says.

Tip: Front Squat Without Wrist Pain

These two drills will improve your mobility so you can lift more weight comfortably and finally build some decent quads.

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
  • Tip: Strengthen Your Deep Core Muscles

    A weak core makes you weak all over, and ab crunches aren't enough. Try this exercise.

    Tip: The Right Reps for the Right Equipment

    Choose rep ranges like this to organize your training for better gains.

    Tip: Unbalanced Training for Bodybuilding

    Balanced training is great for beginners, but not so much for the experienced lifter. Here's why.

    Tip: The Most Complete Biceps Exercise

    This curl variation nails every fiber of the biceps in one movement. Check it out.

    Tip: Stop Worrying About Being Over 40

    Should you change how you train after the age of 40 or so? Maybe you just need a change in mindset instead.

    The Best Way to Build Your Butt

    What's the best way to build strong glutes that also make every jaw in the gym drop? We ask the experts.

    Tip: An Illogical Approach to Explosive Lifts

    Always train neurologically demanding lifts first in a workout, right? Well, not always. Here's why.

    Tip: High-Rep Failure Training for Growth

    Want to get bigger? Finish off your workout with one of these set-rep schemes.

    Better Than Regular Squats

    Five reasons why this type of squat beats the standard version for most people.

    Tip: The Smart Way to Lift Twice a Day

    No, you won't overtrain... if you do it right. And the gains are awesome.

    Tip: The Beast Challenge

    Warning: This workout challenge is for advanced lifters only.

    Tip: The Missing Element of Muscle Gains

    Go heavy or go home, right? Well, there's something else you need to do before you go home if you want to build muscle.

    Tip: The Truth About Pulldowns

    Two studies tell us the truth about grip width and whether pulling to the chest or the neck works better.

    Tip: Are You Strong Enough to Build Muscle?

    Whether you're a newbie or an advanced bodybuilder, here's why you need to reinforce your strength base.

    Tip: German Volume Training Fizzles Out

    A new study shows that GVT, 10 sets of 10, doesn't work as well as another set/rep scheme.

    Tip: The Hidden Benefit of CrossFit

    Are people who do group fitness classes happier than solo lifters? Here's what science says.

    Tip: Should You Auto-Regulate Your Training?

    What's best, sticking to your program no matter what, or mixing it up based on how you feel that day? Here's what science says.

    Tip: How Much Muscle Can I Build in a Month?

    It depends on how long you've been lifting and a few other things. Here's the breakdown of what you can expect.

    The Most Complete Upper-Body Exercise

    Muscle-ups might just be the best upper-body exercise around. Here's how to do your first one, plus 10 advanced variations.

    Tip: An Unconventional Way to Build Forearms

    This bodyweight move not only builds your forearms, it's a great way get ready for serious gymnastic-based training.

    Tip: A Better Way to Stretch Your Chest

    How to stretch your pecs without wrecking your shoulders.

    A Fatal Mistake in Size Training

    Most training programs focus on adding weight to the bar, but the best way to add muscle is to focus on volume. Here why and how to do it.