Strength begets size. That is to say, the stronger you get, the bigger you become. But real strength—the kind that warrants crowd-gathering, bar-bending loads of weight—isn’t just a matter of will. It’s a matter of science. Over the years, research and anecdotal evidence have steered us toward several reliable ways to get stronger and, consequently, bigger. The following seven commandments of strength need to be a part of your program if you expect to start moving around the big-boy weight (and if you expect to have the physique to go along with it).

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