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Tip: Banded Leg Curls With Toe Pointing

Build your stubborn hamstrings with two tricks: use a band to increase the intensity of the peak contraction, and point your toes on the negative.

Tip: A New Way to Nail Your Abs

You've probably never tried this exercise before. Check it out.

Tip: Train Muscles More Frequently

Stop training one body part a day. Hit every muscle more frequently and build them with this training split.

Tip: Scorch Your Triceps With This Exercise

Combine the best elements of rope pressdowns and straight bar pressdowns to create one hellacious exercise.

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Tip: Split Jerk Technique Breakdown

Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.

Tip: Treat Light Weight Like It's Heavy

Use constant tension even when the load is light. You'll train your body to handle heavier weight and build muscle in the process. Here's how.

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Tip: The Frog Jump

Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.

Tip: The Best Rest Periods for Building Muscle

Is hypertrophy your primary goal? Here's how long to rest between sets for maximum gains.

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The 45 Degree Raise for Glutes

Hop on the hyperextension and build your glute strength with these progressive variations.

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Tip: Alternating Overhead Iso Pull-Apart

Move slowly through 2-3 rounds of 5 reps on each side to prep the shoulder before your next pull-emphasized training day that involves things like pull-ups.

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Tip: The Star Pattern Pull-Apart

Add these to your warm-up: 2-3 sets, 4-6 reps in each direction before any upper body training. Your shoulders will feel great.

Tip: The Best Overall Deadlift Style

If you're deadlifting for overall physique development, which style is best for your goal? Answer here.

The-reeves-deadlift

Tip: The Reeves Deadlift

Build upper-back strength and improve your grip with this classic but almost forgotten exercise.

Tip: Beware of Overkill

You've seen it. You've done it. We all do it. Stop doing it.

Finish-your-deadlift

Tip: Finish Your Deadlift

Don't make this common mistake. Here's how to truly lock out your deadlift to get the most out of it.

Tip: Designer Drop Sets for Bigger Gains

Do drop sets that are targeted towards your muscle-fiber makeup. Here's how.

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Tip: The Hammer Strength Romanian Deadlift

RDLs are great, but if you're after stronger glutes and hams, this Hammer Strength hack is even better.

The-modified-jefferson-deadlift

Tip: The Modified Jefferson Deadlift

The Jefferson deadlift is an old-school classic. Use this variation (staggered stance) to really nail your glutes and hamstrings.

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Tip: Do High-Tension Reps for Big Delts

With this partial/isolation superset method, do slow high-tension partials on one exercise followed immediately by an isolation exercise.

Tip: Lose Fat With a Timer

Get your stopwatch ready. This strategy will help you to eat only when hungry AND avoid overeating at mealtime.

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Tip: 2 Reps Slow, 2 Reps Fast

With the tempo-contrast method, different types of contractions recruit more muscle fibers. Do 2 reps slow (5 seconds up, 5 seconds down) then 2 fast reps. Do either 8 or 12 total reps per set.

Tip: The Diet Food That Makes You Fat

What would happen if you ate nothing but processed diet foods for a month? This has been studied. The results are terrifying.

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Tip: Set Up and Pull Your Deadlift Fast

The quick set-up allows you to take advantage of the stretch shortening cycle in your hip extensors. It takes practice, but it should become second nature and fast.

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Tip: Strict Pause Pull-Ups

Get stronger by adding pauses to your pull-ups. Pause halfway up, at the top, and again halfway down.