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Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.

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Tip: Improve Your Deadlift, Spare Your Low Back

This primer superset teaches you to deadlift correctly, allows your CNS to recover, and it's easy on your aching joints. Check it out.

The-stability-ball-crunch

Tip: The Stability Ball Crunch

Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.

Inverted-x-rows

Tip: Inverted X Rows

With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.

Tip: Sport Specific Skill vs. Functional Exercise

Here's why reenacting sports movements in the gym doesn't transfer to athletic performance.

Band-resisted-trap-bar-rows

Tip: Band-Resisted Trap Bar Rows

Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.

Fly-away-ring-chin-ups

Tip: Fly Away Ring Chin-Ups

The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.

Tip: Eat Ice Cream, Stay Lean. Really.

A new type of ice cream that's actually fairly healthy. Check it out.

The Real CrossFit Fight

An unholy alliance of certification and soda companies is threatening to pull fitness back into the dark ages. CrossFit is fighting back.

Blackburns

Tip: Blackburns

Strengthen your posterior chain and improve shoulder mobility with this unique exercise.

Seated-snatches

Tip: Seated Snatches

Light up your traps and delts with this simplified variation of the barbell snatch.

Tip: Do Your Workout Backwards

Tomorrow, do your workout as planned but reverse the order of the exercises. Here's why.

Tip: A New Way To Use a Trap Bar

Build your lats, delts, chest, triceps, and abs at the same time. Here's how.

The-y-press

Tip: The Y Press

Hit those neglected lateral delts with this press variation. Note the change in hand position as you lift. Pause at the top for the best results.

Pinwheel-curl

Tip: Pinwheel Curl

Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms.

Tip: Drop the Fat, Chase Relative Strength

Don't settle for being fat and strong. Here's why relative strength should be one of your goals.

Lying-band-pull-apart

Tip: The Lying Band Pull-Apart

Big bench pressers use this movement to build the upper back and protect shoulder health.

Stability-ball-neck-bridges

Tip: Stability Ball Neck Bridges

Protect your neck. Here are some great exercises for athletes to build and strength the neck.

Tip: Ditch This Exercise

There's a much better way to train the core and obliques. Take a look.

Cable-stack-wrist-roller

Tip: Cable Stack Wrist Roller

Attach a two-inch pipe to some webbing and a cable machine to really build your grip and forearms. The resistance increases as you roll.

Power-rack-wrist-rolling

Tip: Power Rack Wrist Rolling

Get a pipe and make this yourself. Unlike a standard wrist roller, the rack version doesn't overtax your shoulders, just your grip and forearms.

Pinch-grip-strength

Tip: Pinch Grip Strength

Strength athletes train their crushing grip strength, but often neglect pinch grip strength. Here are some new ways to train it.

Tip: A Better Way to Build Forearms

Wrist curls stress the tendons and don't work very well. Here's a better option.

The-z-press

Tip: The Z Press

This lift can be used as a tool to train for strength and mobility, along with overall health of your muscles and joints.

Improve-your-squat-mobility

Tip: Improve Your Squat Mobility

Fix your ugly squat by squatting. Here's how.