With this partial/isolation superset method, do slow high-tension partials on one exercise followed immediately by an isolation exercise.
With the tempo-contrast method, different types of contractions recruit more muscle fibers. Do 2 reps slow (5 seconds up, 5 seconds down) then 2 fast reps. Do either 8 or 12 total reps per set.
Sled drags are great for quads, but you can also use them to get in some bonus back work by pulling your elbows down and back.
What would happen if you ate nothing but processed diet foods for a month? This has been studied. The results are terrifying.
Recruit more muscle fibers with this mechanical drop set: triceps extension to forehead, triceps pullover and extension, then close-grip press.
To build calves, every single rep needs to have four steps. Here they are.
Build your shoulders and full-body strength with one exercise. Here's how.
Combine squat-stance deadlifts from a box with slow negatives and a pause to stimulate full-body hypertrophy. Start off by using 50-70% of your 1RM.
Looks a little crazy, but this variation reinforced good mechanics. Warning: It'll also leave you sore for days.
Skip the dumbbells for lateral raises and try this instead.
Get stronger by adding pauses to your pull-ups. Pause halfway up, at the top, and again halfway down.
A high protein, no-sugar-added dessert that'll fire up the gain train and kill your cravings for junky desserts. Get the recipe here.
Turn on your central nervous system before lifting to unlock your strength potential and prevent injuries. Here's how.
Food diaries are helpful, but tedious and time sucking. Researchers have found something that works just as well, and it's kinda fun.
Do this CNS primer before upper-body training and you'll lift heavier, move better, and prevent injuries.
There's more to core training than crunches. Try this anti-lateral flexion exercise.
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Use submaximal isometrics to build better triceps. Hold your first rep isometrically, then do 8-12 regular reps.
What to build muscle? Lift a heavy weight and keep the tension on the working muscles for an extended time. Here's how to do it with rows.
Get more range of motion and improve your weightlifting technique with these simple stretches.
Training to failure works. Period. Just incorporate it wisely. Here's one way to do it for chest training.
Building legs isn't just about going heavy, but also increasing the time under tension. Drop sets allow you to go heavy for longer sets. Here's how it's done.
Correct your ugly, injury-causing push-up technique with this drill.
The one-arm dumbbell bench press not only hits your chest, it helps you build core anti-rotation strength.