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You've done this posterior chain exercise with a bar, but this variation with dumbbells is even better. Take a look.

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Tip: Fix Your Ankle Mobility, Fix Your Squat

Heels rise up when squatting? Back hurt when deadlifting? You may be dealing with immobile ankles. Test them, then fix them. Here's how.

Tip: Build Pull-Up Strength in 10 Minutes

Struggling with your pull-ups or chin-ups? Here's a smart progression method to help you break that rep plateau.

4 Ways to Greatly Accelerate Recovery

Here's how to heal and regenerate faster on off days so you can train harder, train heavier, and keep getting better.

Tip: Do the Dead-Stop Row for a Bigger Back

You already know you need to "row to grow" but you've probably never tried this effective row variation. Check it out.

Tip: Don't Forget Your Micros

Sure, the macros – protein, carbohydrate and fat – are important, but bodybuilders shouldn't overlook micronutrients. Here's why.

Tip: Lift Longer, Run Longer With This Compound

This legal substance burns fat and builds muscle. And now new research shows it increases muscle endurance, too. Check it out.

Tip: Stop Warming Up Like a Scrawny Jogger

For weight training workouts, warm-up with movement and address restrictions later. Here's how it's done.

Tip: Fix Your Push-Up Form, Save Your Face

Here's the simplest way to hone in on the ideal push-up mechanics.

Tip: A Better Way to Row

Build a bigger back with this new twist on the seated row. Take a look.

Smart Idea, Terrible Results

Tempo prescriptions (like 4010 and 3212) seem like a good idea, but sadly they make people weaker and smaller. Here's why, plus a better method.

Tip: Build Biceps & Abs With the Inverted Curl

Target two muscles groups with just one super-effective exercise. Here's how.

Tip: Do Blitz Cycles for Abs

Here's how to program your ab workouts for better results.

Tip: The 10-Second Core Killer

This exercise makes even the hardest plank variation seem easy. Check it out and give it a shot.

Tip: Let Go of Control and Grow

Here's one of the big “secrets” of success in the gym. Most people won't want to hear it. That's why most people are weak.

Tip: Don't Just Get Tired. Get Better.

This is one of the most important lessons you can learn when it comes to choosing a workout plan or a coach. Check it out.

Tip: Forget the IT Band

Foam rolling the IT band is popular, but it's not doing what you think it's doing. Here's what's really going on, plus a better method.

Are Cheat Reps Worth It?

Trainers say to avoid cheat reps, but bodybuilders use them with success. So who's right? Here's the truth, plus a pro's guide to using them correctly.

Tip: Train to Failure, Conservatively

Lifting until you can't do another rep can build muscle, but only if you plan it wisely. Here are the details you need to know.

Tip: Choose The Right Weight

Most lifters trying to build muscle are either going too light or too heavy. Here's how to find your sweet spot for hypertrophy.

Tip: Stop Sitting on a Ball

This popular form of self-therapy isn't a good fix, and it can make things worse. Here's why, plus a better way to soothe your butt-hurt.

6 Push-Up Variations You've Never Tried

These six push-up variations do it all. They can build your chest, strengthen your core, and even boost your bench press. Check 'em out.

Tip: De-Stress and Boost Recovery in 3 Minutes

Stress kills. Even worse, it really interferes with getting jacked. Try this technique to squash anxiety fast.

Tip: The Right and Wrong Way to Stretch Hip Flexors

Yes, you need to stretch your hip flexors, but you'd better do it right. Here's what you need to know.

PR in 2 Weeks, Guaranteed

The simplest training methods to help you squat and deadlift heavier, plus a 30-second warm-up everyone should be doing.