Shrugs work for building traps, but most people do them wrong. Here's how to really make them work.
Stress can rob you of your gains. Enhance your body's ability to adapt naturally. Here's how.
This puts you in a safer, more efficient position for big pulls and new PRs. Here's why.
There are better set/rep schemes out there than 3x10, especially if gains have stalled. Check these out.
Do an exercise that deloads the spine immediately after one that loads it heavily. You'll get stronger and keep the spine healthy. Here's how.
The big lifts are foundational, but isolation and time under tension are crucial for shoulder size. Here's how to do it.
These cookies won't make you fat, they're healthy, and they'll fuel your workouts. Get the recipe.
Forget how awkward that sounds. This is an intense workout for biceps and triceps. Check it out.
One of the best metabolic conditioning exercises you can do... if you have the guts. Check out these five brutal variations.
All you need is a bar, a band, and the ability to withstand pain. Here's how to do it.
Build your upper body and improve your overall athleticism with this crazy-looking exercise. Here's how.
Yes, it hurts, but it'll also strengthen your entire body, from quads to upper back. Here's how to do it.
Turn food into muscle instead of storing it as fat by maximizing muscle nutrient uptake.
Lifters and athletes can handle more carbs, even when trying to lose fat. Check out these guidelines.
This workout builds muscle, increases work capacity, and burns fat. Check it out.
Here's how to prevent wrecked shoulders by getting your setup right.
Contracting the glutes during ab-wheel rollouts works the core musculature harder and fires up the abs.
Turns out, icing your injuries doesn't help and may even hinder the healing process. Luckily, there are better methods. Read this.
The idea of muscle confusion is largely misunderstood. You really don't need to keep the body guessing. Here's why, plus a better way to get strong.
Enjoy pain? Increasing metabolic stress is the single most overlooked aspect of training for size. Try these torturous techniques.
Use the arrow formation. Your head and hands should form an arrow shape, not a T shape.
To add size to the calves you must remove the stretch-reflex and perform loaded stretching.
Don't do your cardio fully fasted, but avoid carbs. You'll protect muscle and burn more fat.
Take this quick test of grip strength, then ramp it up and see if you can pass the 5 minute pull-up challenge.