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When Should I Change My Training?

Change up your workouts or you'll stop making progress. But change them too often and you'll never get good. Here's how to find the balance.

Tip: No Training, No Carbs?

If your goal is to get shredded, should you have carbs on off days? Here's what a lot of bodybuilders do.

Tip: Eat Dinner, Die a Few Hours Later?

New research shows that a single unhealthy meal can have devastating effects.

Tip: A Different Way to Do Pulldowns

Finish off your back day with this unique variation for complete back development.

Tip: 4 Keto Diet Fails

Ketogenic diets work for some people, at least for a while. Here are the most common mistakes to avoid.

Half-kneeling-single-arm-landmine-press

Tip: Half-Kneeling Single-Arm Landmine Press

Tried every shoulder exercise? Probably not this one, which is also great for functional core strength.

Tip: The Tug-of-War for Lifters

It's one of the best full-body movements you can do. Here's how do it by yourself in the gym, no rope or mud pit required.

Tip: The Best Under-The-Radar Supplement

This is the one you'd take with you to a desert island to keep you healthy.

Tip: The GHR

With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.

Tip: Use Exact Antagonist Exercises

Training opposing muscle groups together, like chest and back, is effective. But for best results, use precise pairings. Info here.

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Tip: Bilateral Four Corners Farmer's Walk

Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.

Split-squat-with-isometric-holds

Tip: Split Squat with Isometric Holds

Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.

Tip: The Best Bench Press for Athletes

Close grip or traditional grip? If an athlete wants to transfer strength into power, here's what science says is the best choice.

Power-shrug

Tip: Power Shrug

Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.

Tip: Do More Reps for Real Life Strength

Here's why everyone needs to add some higher-rep sets to their workouts.

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.

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.

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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.

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Tip: Single-Leg Hip Thrust – Full Version

The unilateral barbell hip thrust is more lower back friendly due to the lighter load, but still a tough challenge and a great glute builder.

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.

Tip: Biceps Training That Wastes Your Time

Some biceps exercises look different but actually stimulate the muscles the exact same way, making them redundant. Here's what to avoid.

The 9 Metrics of Muscle Gain

Are your workouts working? It can be tough to track muscle gains, and the scale alone falls short. Here are nine ways to track your growth.

Deficit_semi-sumo_deadlift

Tip: Deficit Semi-Sumo Deadlift

This low hip position deadlift is more for the quads. Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. Start light!

Tip: Drop Sets – Effective for Growth or Not?

Here's what science has to say about drop sets, along with some recommendations.