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Save your joints and recover faster with this bench press variation.

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Tip: Recovering? Reset your PR's

Getting back into the gym after being injured? Here's how you need to think about personal records.

Tip: Are Phytates Killing Your Protein?

Be careful about what you eat with your protein. Here's why.

Tip: The Bro-Assisted Chest Builder

Get a training partner for this exercise. Asking for a little help is worth the big gains.

Tip: 5 Signs Your Trainer is a D-Bag

Or at least not very good at his or her job.

Resisted-scapular-slide

Tip: Resisted Scapular Slides

A more effective variation of wall slides for shoulder and upper back health.

Deadstart-dumbbell-row

Tip: Dead-Stop Dumbbell Row

With this variation, you come to a complete stop at the bottom of each rep.

Tip: The Efficient Lifter vs. The Effective Lifter

You're either one or the other. Figure out which and you'll be more likely to reach your goals.

Tip: Get Just a Bit Soft

Want to build muscle? Like a lot of muscle? Get ready to lose your abs for a while. Just do it wisely. Here's how.

Tip: The Missing Hamstring Movement

You probably have a strength imbalance, and maybe a physique imbalance too. This exercise will fill in the gaps.

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Tip: Ring Dip/Pull-Up/Inverted Row/Hip Thrust Combo

Short on time? Try this combo to hit your back, glutes, and hamstrings simultaneously.

How to Keep Making Gains

The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming.

Dip-iso-holds

Tip: Dip Iso-Holds

Build strength by using holds on dips. If you can last longer than 45 seconds, add weight.

Dip-countdown

Tip: Dip Countdowns

Start with 5 reps then do a 5 second iso-hold at the bottom. Do the same thing with 4 reps (4 second hold), and on down to 1 rep.

Tip: A New Way to Build Triceps

Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.

Tip: Machines Have Their Place

Sure, free weights are usually best, but don't scoff at machine exercises. Here's why.

Tip: A Super Easy Way to Improve Your Nutrition

Keeping a bowlful of this so-called processed food on the counter improves heart health, reduces inflammation, and even makes you leaner.

Tip: The Appetite Connection

Your appetite can help you find your sweet spot when it comes to training volume. Here's how.

Tip: The Invisible Cable Flye

Looks weird, but it'll light up your shoulders, chest, lats, and even your traps.

Tip: Three Rules for Dietary Fat

Stay lean and improve your health. Follow this solid advice on dietary fat.

Tip: The Weirdest Way to Leg Press

Weird? Yes. Effective? Also yes. Check this out.

2.5-deficit-deadlift

Tip: 2.5 Inch Deficit Deadlifts

For this deadlift variation, stand on a small platform or plates. Great accessory exercise to boost your standard deadlift strength.

Constant-tension-rdl

Tip: Constant Tension RDL

With this Romanian deadlift variation, you don't reset the bar every rep. Lighten the weight a bit and shoot for constant tension.

Ring-press-up

Tip: Ring Press-Up

Not only is this a great core exercise, it'll help you overhead press better by teaching you to use full-body tension.

Z-press-variations

Tip: Z Press Variations

The Z press is the ultimate exercise to test your ability to keep your posture while pressing something overhead.