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With the tempo-contrast method, different types of contractions recruit more muscle fibers. Do 2 reps slow (5 seconds up, 5 seconds down) then 2 fast reps. Do either 8 or 12 total reps per set.

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Batwing-sled-drags

Tip: Batwing Sled Drags

Sled drags are great for quads, but you can also use them to get in some bonus back work by pulling your elbows down and back.

Press-lockout-from-pins-for-triceps

Tip: Press Lockout from Pins for Triceps

For triceps thickness, you gotta hit the lateral head. A controlled, dead-stop, 8-10 inch press from pins will do it.

Tip: One Dumbbell, Full-Body Strength

Build your shoulders and full-body strength with one exercise. Here's how.

Squat-stance-deadlift-with-eccentric-isometrics

Tip: Squat Stance Deadlift with Eccentric Isometrics

Combine squat-stance deadlifts from a box with slow negatives and a pause to stimulate full-body hypertrophy. Start off by using 50-70% of your 1RM.

Set-up-and-pull-your-deadlift-fast

Tip: Set Up and Pull Your Deadlift Fast

The quick set-up allows you to take advantage of the stretch shortening cycle in your hip extensors. It takes practice, but it should become second nature and fast.

Strict-pause-pull-ups

Tip: Strict Pause Pull-Ups

Get stronger by adding pauses to your pull-ups. Pause halfway up, at the top, and again halfway down.

Tip: Take This to Prevent Sun Damage

Protect yourself from premature aging and skin cancer with this common supplement.

Tip: Eat Flourless Chocolate Cake

A high protein, no-sugar-added dessert that'll fire up the gain train and kill your cravings for junky desserts. Get the recipe here.

The-best-lower-body-primer

Tip: The Best Lower-Body Primer

Turn on your central nervous system before lifting to unlock your strength potential and prevent injuries. Here's how.

Tip: This Stuff Ends Achy Knees

This natural substance works as well as ibuprofen to stop knee pain but without the bad side effects.

The-ultimate-upper-body-prime

Tip: The Ultimate Upper-Body Primer

Do this CNS primer before upper-body training and you'll lift heavier, move better, and prevent injuries.

Off-bench-oblique-hold-with-pulse

Tip: Off-Bench Oblique Hold with Pulse

There's more to core training than crunches. Try this anti-lateral flexion exercise.

Tip: Make Protein Powder Ice Cream

High protein, super clean, no added sugar, and holy-crap delicious. Get the easy recipe here.

A-better-way-to-build-triceps

Tip: A Better Way to Build Triceps

Use submaximal isometrics to build better triceps. Hold your first rep isometrically, then do 8-12 regular reps.

Extended-set-one-arm-rows

Tip: Extended Set One-Arm Rows

What to build muscle? Lift a heavy weight and keep the tension on the working muscles for an extended time. Here's how to do it with rows.

Tip: Master Push-Ups With Frankenstein Holds

Correct your ugly, injury-causing push-up technique with this drill.

The-landmine-complex

Tip: The Landmine Complex

Ramp up your conditioning with this tough complex. Do 10 reps of: squat-to-presses, single-arm presses, single-leg RDLs, single-arm rows, and reverse lunges.

Tip: Obey the Mirror Rule

Most gyms have mirrors, but did you know there are some unwritten rules about them? Learn them here

Kyphosis-and-back-training

Tip: Kyphosis and Back Training

Working on your posture? Your choice of back exercises could be making it worse. Here's what you need to know.

6-weeks-to-superhero-overhead-press

Tip: Overhead Press Star Complexes

Train five different portions of the force-velocity curve in a series of exercises and you'll build muscle and get strong rapidly. Details here.

Tip: Stop Training Only Half of Your Hamstrings

Are you missing a big portion of your hammies? You are if you're neglecting to do these two things.

Instantly-improve-your-squat

Tip: Instantly Improve Your Squat

The magic word is pre-tension. Here's how to turn it on and how it'll improve your squat fast.

Tip: The Top 10 Herbs For Health Fanatics

Improve gut health, fight cognitive decline, prevent illness, and, oh yeah, make your food taste amazing with these super-herbs.

Tip: Feel Your Way To Growth

Trying to build muscle? It's not the exercise that matters most, but the way you're doing it. Here's why.