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Here's how to run slower, punch slower, and miss the ball more. Wait, you don't want that? Then avoid dumb training methods like this.

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The_rowing_ergometer_-_proper_technique

Tip: The Rowing Ergometer – Proper Technique

Master the technique to get the most out of this butt-kicking machine. Here's what you need to know.

Tip: Two Lifts for Real Athletic Strength

Here's are two functional strength exercises that are actually functional for athletes and everyone else who occasionally gets off the couch.

Single-arm-machine-curls

Tip: Single-Arm Machine Curl

Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.

5 Reasons Your _____ Is Small

Does your back suck compared to your chest? Do your triceps lag behind your biceps? Whatever your puny muscle group is, here's how to fix it.

Cross-body-hammer-curls

Tip: Cross-Body Hammer Curl

Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.

Tip: The Combo Exercise That's Just Plain Silly

It's a popular exercise that kills two birds with one stone... except it really doesn't. It just screws up two good exercises.

Good Exercises Gone Terribly Wrong

These exercises and training methods have their place, but they're stupid choices for most gym goers. Here's why.

Rotating-lat-pulldown

Tip: Rotating Lat Pulldown

Build your lats with this unilateral pulldown variation. You'll get a growth-inducing stretch at the top and a hard contraction at the bottom.

Tip: The Sissy Machine That'll Get You Strong

The wimpiest machine in the gym can actually help you build strength and muscle. Who knew? Try these two exercises.

The-squat-stance-deadlift

Tip: The Squat-Stance Deadlift

Sumo? Conventional? Nah, it's somewhere in between. Here's how to do it.

Tip: Do This to Fix Non-Organic Produce

Here's how to make your non-organic fruits and vegetables as healthy as their organic counterparts.

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!

3 Ridiculous Things People Say About Diet

You've heard these sayings before. They make sense... if you don't think about them very hard. Let's think about them hard and get to the truth.

Good_curl_form_with_elbow_raise

Tip: Good Curl Form with Elbow Raise

Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.

2-1-accentuated-eccentric-machine-press

Tip: 2:1 Accentuated Eccentric Machine Press

Negatives help you build muscle. Try this technique for chest training.

Tip: Are You Using the Right Weight to Grow?

Most people don't according to this new study. Check it out.

1-1-2-bench-press

Tip: 1-1-2 Bench Press

Here's a tougher-than-it-looks ways to ramp up your chest training, boost TUT for growth, and improve motor unit recruitment.

Popover-push-up

Tip: Popover Push-Up

And a few sets of these to the end of your chest workout as an athletic finisher.

Tip: Painful Training: The Good, Bad, and the Ugly

Does it really take a lot of pain to get a lot of gain? Here's the truth.

Hip-thrusts-in-a-rack

Tip: Hip Thrusts in a Rack

Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.

Do-clap-push-ups-before-heavy-chest-work

Tip: Do Clap Push-Ups Before Heavy Chest Work

A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.

Towel-bent-row

Tip: Towel Bent Row

This is a great bang for your buck exercise to work your upper back and grip at the same time.

The-j-rope-pull

Tip: The J Rope Pull

Nail your upper lats and get a huge pump with this finisher exercise.

6 Workout Mantras That Mostly Suck

There's a kernel of truth in every training mantra. But there's also a kernel of crap. So let's break them down and toss out the trash.