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Injured and worried about getting small and weak? Don't sweat it. Here's a plan that will allow you to keep making progress.

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Wide-grip-suspension-pull-up

Tip: Wide Grip Suspension Pull-Up

These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.

Wide-suspended-dips

Tip: Wide Suspended Dips

Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.

Tip: 4 Extended Set Techniques for Size Gains

Your set doesn't have to come to an end when you hit failure. Here's how to up the challenge and extend the set.

The-plank-pull

Tip: The Plank Pull

Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.

The-fighter's-lunge

Tip: The Fighter's Lunge

Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.

The New Chemicals That Make You Store Fat

Obesogens are endocrine disrupters that change your body chemistry and make you fat. Here's where they're hiding and how to avoid them.

Upright-torso-lunge

Tip: Upright-Torso Lunge

If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.

Wide-ring-flyes

Tip: Wide Ring Flyes

Flyes using rings, TRX, or Blast Straps are highly effective, but you can make them even better by setting the rings further apart. This really scorches the pecs.

Tip: The Gymnastic Exercise You Need to Master

Master the hollow body hold, then ramp it up with these 3 advanced variations for lifters.

The-leaning-lunge

Tip: The Leaning Lunge

A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.

Tip: Take This to Reverse the Effects of HFCS

Fructose can make you fat and even affect mental capabilities. Here's what you can take to protect yourself.

3-movements-for-better-squats?1492628014

Tip: 3 Movements For Better Squats

Do five round of these movements to warm up for a big squat or do them on off days for recovery.

Tip: 4 Mandatory Methods for Abs

IFBB Pro Mark Dugdale shares his smart approach to ab training. Check it out.

Banded-leg-curls-with-toe-pointing?1492627701

Tip: Banded Leg Curls With Toe Pointing

Build your stubborn hamstrings with two tricks: use a band to increase the intensity of the peak contraction, and point your toes on the negative.

Tip: A New Way to Nail Your Abs

You've probably never tried this exercise before. Check it out.

Tip: Train Muscles More Frequently

Stop training one body part a day. Hit every muscle more frequently and build them with this training split.

Supine-medball-reactive-throws

Tip: Supine Medball Reactive Throws

Build explosive upper-body power with this exercise.

The-seated-box-jump

Tip: The Seated Box Jump

This seated variation of the box jump helps athletes develop power from the ground up.

Tip: Feel Better and Move Better in 3 Minutes

Six quick mobility drills and stretches to cap off your lifting session.

Tip: Two Ways to Train Abs with Bands

Abs and obliques need resistance to get strong. Here are two exercises you can do anywhere.

Crossover-sled-drags

Tip: Crossover Sled Drags

An athlete needs to develop power in every direction. This exercise develops side-to-side explosive power.

Split-jerk-technique-breakdown

Tip: Split Jerk Technique Breakdown

Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.

Tip: Floss Your Shoulder Pain Away

Fixing your shoulder issues can even make your upper back and triceps feel better. Here's why and how to do it.

The-hang-snatch

Tip: The Hang Snatch

The hang snatch is one of the best explosive power movements. Here's a quick breakdown.