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1 MOVE, 6 WAYS: LAT PULLDOWNS The standard pulldown can help you build a big, wide back. Doing all six of these pulldown variations can make those lats even bigger and wider. TIME UNDER TENSION Extending the length of your sets may be the best and most underutilized way to pack on slabs of muscle. NO PAIN, STILL GAIN Whether you’re already experiencing joint pain or want to preemptively give your body a break while still making progress, this is the program for you. JUST THE FACTS Groundbreaking research and must-have tips in the training and nutrition universe.

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