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Train your triceps and protect your elbows. Build big arms and healthy joints with this pressdown variation.

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Tip: Recovering? Reset your PR's

Getting back into the gym after being injured? Here's how you need to think about personal records.

Prone-plate-transfer

Tip: Prone Plate Transfers

Improve your scapular mobility and fix those tight shoulders with this move. Do 8 passes in each direction.

Resisted-scapular-slide

Tip: Resisted Scapular Slides

A more effective variation of wall slides for shoulder and upper back health.

Tip: Will Low-Carb Diets Kill You?

The big Harvard study suggested all you low-carb people may die before your time. Are they right?

Deadstart-dumbbell-row

Tip: Dead-Stop Dumbbell Row

With this variation, you come to a complete stop at the bottom of each rep.

Tip: The Efficient Lifter vs. The Effective Lifter

You're either one or the other. Figure out which and you'll be more likely to reach your goals.

Tip: The Core Exercise for Deadlifters

If you deadlift (specifically if you use a sumo stance) this should be one of your key supplemental exercises.

Tip: The Variable Sets and Reps Method

No matter what program you're currently using, apply this strategy immediately and that program will work even better.

How to Keep Making Gains

The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming.

Tip: Testosterone Levels Determine What You Buy

Science determines the role testosterone plays in your purchases, your social status, and how much action you get.

Tip: A New Way to Build Triceps

Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.

Tip: The Best Performance Hack You Aren't Using

An old bodybuilding trick might actually improve athletic performance. Ironically, it's not that great for bodybuilding. Info here.

Tip: Vitamin D for Strength and Power

It doesn't just make you healthier. It also makes you strong and powerful. Here's the latest science.

Tip: Should You Max Out Today?

Use this handy guide before you go all-out with your next PR attempt.

Tip: Overfeeding and BMR

How to use your metabolic rate to keep the gains coming.

Tip: Cycling Sets for Size & Strength

Use this smart weekly progression method and keep the gains rolling.

Tip: The Appetite Connection

Your appetite can help you find your sweet spot when it comes to training volume. Here's how.

Tip: There Are No Best Exercises

Nope, not even the one you're thinking about right now. Here's why.

Tip: Cardio and Gains

It's a delicate balance. Here's what you need to know about HIIT, LISS, and MISS.

Tip: Three Rules for Dietary Fat

Stay lean and improve your health. Follow this solid advice on dietary fat.

Tip: 5 Facts About Fat You MUST Remember

Don't forget the importance of fat. Here's what kind, and how much you need (minimum) for testosterone production.

Tip: Forget the Foam Roller. Do Quad Smashes

Feeling beat up after leg day? Try this to work out the tightness and free up your mobility.

Tip: Get Jacked Legs with 50-Percent Sets

This brutal training method would build legs on Lieutenant Dan, so it'll work for you too. Take a look.

Alternating-handcuff-drill

Tip: Alternating Handcuff Drill

Trouble pressing overhead? It could be a mobility issue. Try this drill.