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Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).

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Alternating-eccentric-leg-curl

Tip: Alternating Eccentric Leg Curl

Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.

Tip: The Bench Press Tip No One Talks About

Bodybuilders and recreational lifters need to do the opposite of what powerlifters do. Here's why.

Single-arm-plank-on-rings

Tip: Single-Arm Plank on Rings

Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.

Tip: The Art of the Batch Prep

Avoid decision fatigue, improve diet adherence, and reach your body comp goals. Here's how.

Machine_laterals_with_assisted_negatives

Tip: Machine Laterals With Assisted Negatives

For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.

Tip: Keep Your Diet Boring

What does a boring diet plan have to do with willpower and getting shredded? Quite a lot actually. Here's why.

Tip: Apple Cider Vinegar, Omega-3s, and C3G

Insulin sensitivity. You want to optimize it for mass gains or fat loss. Here's how to do it.

Tip: Go Heavy Without Going Heavy

For the experienced lifter, this effective training method allows you to build strength without all the risky 1RMs.

Tip: Get Ripped with the Proximity Effect

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

7 Ways to Scare Your Body Into Getting Stronger

You can't just keep slapping on more weight forever. Sooner or later, you have to use other methods to keep muscle growing. Here are the 7 best ways to do it.

Tom Brady's Diet is Way Stupid

He's probably the best quarterback of all time, but is it because of his weird, restrictive diet? Hell no! Check out what this bonehead won't eat.

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.

Tip: Take This (Quickly!) to Avoid the Cold or Flu

The evidence is impressive. Ignore it at your own peril.

Front-foot-elevated-split-squat

Tip: Front Foot Elevated Split Squat

For more quad emphasis, try this split squat variation.

Tip: 3 Unique Fat-Loss Tips

Try these two surprising but common-sense tips and one really cool kitchen-chemistry tip to make fat loss a lot easier.

Cross-body-plank

Tip: Cross-Body Plank

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

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: Another Protein Myth Debunked

You've heard this myth about high-protein diets repeated by lots of folks. Here's the actual science.

Dips-rear-delt-flyes-over-and-backs

Tip: Dips, Rear Delt Flyes, Over and Backs

Mark Dugdale uses this depletion circuit as part of his contest prep.

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.

Tip: Get a Great Workout in Half the Time

A new study shows that this method of weight training works great, and it can cut your workout time in half.

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.

Dumbbell-curl-overhead-extension-superset

Tip: Dumbbell Curl, Overhead Extension Superset

Finish off your arm workout with this intense superset.

Single-leg_hip_thrust_%e2%80%93_slow_negative

Tip: Single-Leg Hip Thrust – Slow Negative

Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.