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Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.

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Over_and_backs_for_delts

Tip: Over and Backs for Delts

Also called the Bradford press, this continuous tension movement is a great delt-day finisher.

Plate-crunch

Tip: Plate Crunch

Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.

Tip: The Fishing Rod and the Hitch

Don't make these two deadlifting errors. Here's what they look like and how to fix them.

Front-foot-elevated-split-squat

Tip: Front Foot Elevated Split Squat

For more quad emphasis, try this split squat variation.

Peterson-step-up

Tip: Peterson Step-Up

Finish off leg day with these. Looks easy, but your quads will be on fire.

Tip: Scam – Grass-Fed, GH-Free Protein Powders

These expensive protein powders aren't giving you anything you won't get from non-grass fed, non-organic protein powders. Here's why.

Cross-body-plank

Tip: Cross-Body Plank

If you can plank for more than 30 seconds, you need a more advanced variation. Try this.

Tip: Bicep Tears and Back Problems

Deadlifting with a mixed grip (one hand under, one hand over) is a mistake for most lifters.

Goblet-and-hack-squat-superset

Tip: Goblet and Hack Squat Superset

For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.

Lateral-shuffle-2-step

Tip: Lateral Shuttle 2-Step

Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.

Tip: No Need to Hate on Lifting Straps

Straps are used by pro bodybuilders, figure competitors, strongmen, and even powerlifters, so why the outrage? Here's how to use them wisely.

Dragon-flag-workout

Tip: Dragon Flag Progressions

Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.

Tip: Build Glutes with Accommodating Resistance

Smoke that butt with these two banded exercise variations.

3-tips-for-a-perfect-curl

Tip: 3 Tips for a Perfect Curl

Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.

Continuous-tension-rack-pull

Tip: Continuous Tension Rack Pull

The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.

Tip: Why You Need a Cheap Stopwatch

Sure, your phone has a timer, but taking a stopwatch to the gym can help you ramp up training density without distractions. Here's how.

Dumbbell-curl-overhead-extension-superset

Tip: Dumbbell Curl, Overhead Extension Superset

Finish off your arm workout with this intense superset.

Tip: The Surprising Truth About Negatives

A meta-study looks at whether lowering a weight slowly really builds more muscle than lifting it fast.

Tip: It Grows Muscle, Too

Science reveals more good news about the world's second favorite drink.

Ground-to-shoulder-stands

Tip: Ground-to-Shoulder Stands

Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.

Hip_thrust_%e2%80%93_two_legs_up_one_leg_down

Tip: Hip Thrust – Two Legs Up, One Leg Down

Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.

Rear-foot-elevated-split-squat

Tip: Rear Foot Elevated Split Squat

Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.

Bulgarian-split-squat

Tip: Bulgarian Split Squat

The rear-leg elevated split squat isn't actually used by Bulgarian weightlifters, but hey, it's still a great exercise.

Tip: Train Glutes While Defying Gravity

This new version of an age-old powerlifting exercise will really sizzle that backside.