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Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.

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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: Do This Before Heavy Squats

Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.

Banded-good-morning

Tip: Banded Good Morning

Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.

10-and-2-stationary-lunge

Tip: 10 and 2 Stationary Lunge

Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).

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.

Make Any Workout Better, Instantly

Here are six adjustments you can make to any workout program to make it more successful.

Alternating-eccentric-leg-curl

Tip: Alternating Eccentric Leg Curl

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.

Tip: The Bench Press Tip No One Talks About

Bodybuilders and recreational lifters need to do the opposite of what powerlifters do. Here's why.

Single-arm-plank-on-rings

Tip: Single-Arm Plank on Rings

Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.

Tip: The Best Chest Exercise Since 1911

For complete chest development, don't forget this classic. Bonus: There's a new way to do it for even better results. Check this out.

Tip: How to Beat Stress-Induced Insomnia

Work stress leads to bad sleep. And bad sleep saps your willpower and leads to poor food choices at night. Here's how to break the cycle.

6-ways_for_shoulders

Tip: 6-Ways for Shoulders

Add this to the end of your shoulder workout and get ready to burn and grow.

Machine_laterals_with_assisted_negatives

Tip: Machine Laterals With Assisted Negatives

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.

Tip: Keep Your Diet Boring

What does a boring diet plan have to do with willpower and getting shredded? Quite a lot actually. Here's why.

Tip: For Mass, Drink Your Food

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.

The-pulldown-crunch

Tip: Pulldown Crunch

Blow out all your air on the way down and contract hard. Do 10-12 reps.

Tip: Get Ripped with the Proximity Effect

Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.

Over_and_backs_for_delts

Tip: Over and Backs for Delts

Also called the Bradford press, this continuous tension movement is a great delt-day finisher.

Tip: Deadlift – Trunk Flexion vs. Hip Flexion

Hip flexion good. Trunk flexion bad. Here's why and what each looks like so you can make sure your form is correct.

Tip: Build Quads & Glutes, Even With a Bad Back

Low back acting up? You can still train your lower body hard. Try this.

Tom Brady's Diet is Way Stupid

He's probably the best quarterback of all time, but is it because of his weird, restrictive diet? Hell no! Check out what this bonehead won't eat.

Tip: The Best Way to Boost Time Under Tension

For best results, should you do slow reps or just more reps per set? Check out the new science here.

Tip: The Fishing Rod and the Hitch

Don't make these two deadlifting errors. Here's what they look like and how to fix them.

Tip: Steroids, Muscle Memory, and Fairness

A new study shows us how muscle memory works, but it also shows us why natural bodybuilding competitions ain't so natural.