Everyone thinks they use great form. They don't. Here are some weird ways your body is telling you your form sucks.
Do this for only one set at the very end of your triceps workout. First iso-hold 20 seconds, second 15 seconds, last hold for 10 seconds.
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
All you need is big balls. Actually, just one big ball. Check it out.
Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).
Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.
Add this to the end of your shoulder workout and get ready to burn and grow.
For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.
Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.
This pro needs 350g of protein and 1100g of carbs per day to pack on the mass. You do not, but you can adopt his diet strategy.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
You can't just keep slapping on more weight forever. Sooner or later, you have to use other methods to keep muscle growing. Here are the 7 best ways to do it.
Low back acting up? You can still train your lower body hard. Try this.
These expensive protein powders aren't giving you anything you won't get from non-grass fed, non-organic protein powders. Here's why.
If you can plank for more than 30 seconds, you need a more advanced variation. Try this.
Deadlifting with a mixed grip (one hand under, one hand over) is a mistake for most lifters.
Eat your meals this way and you'll be able to control your waistline better than ever before.
Straps are used by pro bodybuilders, figure competitors, strongmen, and even powerlifters, so why the outrage? Here's how to use them wisely.
Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.
Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.