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

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Tip: The Best Rest Periods for Building Muscle

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

Tip: How Athletes Should Train for Gains

Here's how athletes can train for hypertrophy without losing velocity and power.

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The 45 Degree Raise for Glutes

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

Tip: The Right Rest Period for Strength Gains

How long should you rest between sets? If your main goal is strength, follow the guidelines here.

The-plank-press

Tip: The Plank Press

This advanced plank variation will strengthen your core along with just about every muscle in your upper body. Give it a shot.

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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.

The-3-way-band-pull-apart

Tip: The 3-Way Band Pull-Apart

Do 25-40 reps before rows and deadlifts to activate the entire posterior shoulder girdle and prepare your body for heavy pulls.

Tip: Train Outside

Get out of your comfort zone. Literally. Here's why you need to train outside and a few fun ways to do it.

A-better-way-to-do-lateral-raises

Tip: A Better Way to Do Lateral Raises

This method involves doing 5 reps followed by a 5-second hold at the top, then 4 reps with a 4-second hold, then 3, 2, and 1 in the same manner.

Tip: 7 Ways to Improve Your Deadlift

Hit a new PR in about a month using these proven deadlift-boosting exercises.

Tip: The Easiest Way to Improve Insulin Sensitivity

Do this at the dinner table to allow insulin to deliver nutrients to muscle instead of fat.

The-reeves-deadlift

Tip: The Reeves Deadlift

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

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Tip: Fat Dumbbell Lifts for Grip Strength

Old-school strongman did a lot of thick dumbbell lifts. Try them out with a fat grip attachment. The deadlift, clean & press, and snatch are good ones to start with.

3 Trigger Point Drills For Pain Relief

Pain makes it harder to lift and stay motivated. Not getting relief? Trigger point therapy may be your solution. Here's how to do 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.

Tip: An Awkward Way to Get Ripped

It's kinda odd, maybe even politically incorrect, but science says it works. Check it out.

Tip: The Most Filling Foods

The best foods for losing fat are the ones that fill you up the most and keep hunger at bay. Here's the list.

Rack-deadlift-with-bands

Tip: Rack Deadlift With Bands

Build your upper back and lats while strengthening the lockout on your conventional deadlifts.

Do-high-tension-reps-for-big-delts

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.

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Tip: Batwing Sled Drags

Sled drags are great for quads, but you can also use them to get in some bonus back work by pulling your elbows down and back.