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We've been lead to believe that there's something magical about low-carb diets. Nope, it's just basic math. Here's why.

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Tip: Reverse 21 – Pull-Ups

Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.

Tip: Do You Really Need a Training Log?

Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.

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Tip: The Banded Pullover

The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.

Tip: The Best Under-The-Radar Supplement

This is the one you'd take with you to a desert island to keep you healthy.

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Tip: Reverse 21s – Front Squat

If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.

Tip: Hip Thrust With Band

For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.

Tip: The Biggest Meal of the Day

When should you pack in the calories and protein? When should you have your smallest, lowest-carb meal of the day? Here's the science.

Tip: The GHR

With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.

Tip: Free Weights, Machines, and Tribal Thinking

To get better, question the rules, just like great coaches do. Here's how one coach did it.

Go Fund Yourself!

More women than ever are competing, and some of them want YOU to fund it. It's time to call them out.

Shoulder-shocker

Tip: The Shoulder Shocker

This delt builder involves a seated plate raise, lateral raise, and modified clean and press. Do 8-12 reps per exercise without rest between movements.

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Tip: Modified Reverse Hyper

You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.

Tip: Monster in the Gym, Princess in the Kitchen

Training is the easy part. Nutrition is where things get tough. Here's one way to boost your dietary discipline.

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Tip: Alternating Four Corners Farmer's Walk

This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!

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Tip: Unilateral Four Corners Farmer's Walk

Burn fat and strengthen your core at the same time with this full-body routine.

Tip: Do Your Workout in Reverse

This old school strategy has several benefits for today's lifters. Check 'em out.

Tip: The 4-Second Negative

Try this to improve the quality of your workout or bounce back from an injury.

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Tip: Bilateral Four Corners Farmer's Walk

Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.

Tip: Exercise Pills? The Real Science of Mimetics

Science shows that certain compounds improve body comp on their own, but work synergistically when combined with exercise.

The-most-outlawed-exercise

Tip: The Most Outlawed Exercise

Don't let the fitness police keep you from doing this safe and proven strength-building lift.

Tip: Parkinson's Law and Effective Workouts

Know this law. Get better results from your training. Check it out.

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Tip: Heel-Elevated Step-Up

The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.

Tip: Have a Plan, But Embrace Imperfection

Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.

Tip: 5 Foundational Steps to Training Success

Reaching your physique or performance goal is about more than sets, reps, and exercises. Here's how to get your mindset right.