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Lower slowly to fix your form and up your gains. Here's why.

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Tip: Do Plastic Bars Lead to Greater Gains?

Researchers study whether a new type of wobbly bar recruits more muscle than conventional steel bars.

Double-band-hip-thrust

Tip: Double Band Hip Thrust

Get more butt stuff done with this variation of the hip thrust.

Lateral-band-walk-(band-around-feet)

Tip: Lateral Band Walk (Band Around Feet)

For more gluteal activation, place the band around the feet.

One-and-one-fourth-squat

Tip: One and One-Fourth Squat

This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds.

Tip: Avoid Broken Paperclip Syndrome

Here's a simple way to remember to add some variety to your training.

Paused-squat_-dimitri-klokov

Tip: Paused Squat, Dimitri Klokov

Paused squats are effective for developing absolute strength. Here's Dimitri Klokov performing them with an ungodly amount of weight.

Tip: Stretching Does Not Prevent Injuries

Are you already as flexible as you need to be? Here's what science says.

Triple-set-for-delts

Tip: Triple Set for Delts

Use heavy, moderate, and band resistance to build strong, healthy shoulders.

Tip: Gains Stopped? Do Less, Not More

A new study shows the shocking effects of overtraining. Check this out.

Squeeze-press-_-flye-combo

Tip: Squeeze Press & Flye Combo

This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.

Kettlebell-flyes-and-presses

Tip: Kettlebell Flyes and Presses

Use kettlebells for this complex, which includes two types of flyes and one press.

Tip: 3 Ways to Master the Mind-Muscle Connection

Get more muscle growth with internal focus of attention. Here's how.

Cable-rows-with-pre-set-iso-hold

Tip: Cable Row with Pre-Set Iso-Hold

Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.

Tip: Bodyweight, Grip Width, and Bench Press

Here are two tips guaranteed to boost your bench press.

Intra-set-load-contrast-set

Tip: Intra-Set Load Contrast Set

To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.

Tip: Do You Have a Hidden Infection?

Oral health is linked to overall health. If your gums bleed when brushing, bacteria and inflammation could be shortening your life. Here's how to kill it.

The-bradford-press

Tip: The Bradford Press

Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.

Dumbbell-pull-across-plank

Tip: Dumbbell Pull-Across Plank

Crank up your plank with this tough variation.

Tip: The Stability Ball is Overrated

Good rehab tool, not always a good strength training tool. Here's why.

Dumbbell_spider_curl_with_push

Tip: Dumbbell Spider Curl with Push

Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.

Training Programs Are For Newbies

Following a program isn't realistic or even smart for many experienced lifters. At a certain point, you'll probably want to go “program-free.” Here's how.

Tip: An Easy Way to Portion Control

Like it or not, all diets come down to eating less. Here's a simple way to take control before meals.

Tip: The Drill You Need for Upper Body Mobility

Make your shoulders, upper back, and more feel great with this drill and its advanced variation.

Tip: Stop This!

Standing on an elevated surface has its place, but most people misuse this training method. Here's what they're getting wrong.