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Get better results with walking lunges by not alternating your legs. Maximize constant tension and occlusion by leading with the same leg.

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Incline-kettlebell-skull-crusher

Tip: Incline Kettlebell Skull Crusher

Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.

Tip: Everything Works, But Only For So Long

Here's how to find the right balance between the big basics and exercise variety to stimulate fresh gains.

6 Signs You Need to Change Exercises

Don't let yourself become immune to training. Here's how to tell when you need to change things up, plus some smart ways to do it.

Alternating-kettlebell-skull-crusher

Tip: Alternating Kettlebell Skull Crusher

Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.

Tip: The Mirror is the Ultimate Judge

Forget about how much you weigh. Here are some better ways to track your progress.

Bulgarian-split-squat

Tip: A Better Bulgarian Split Squat

Instead of placing your back foot on a bench, use a surface that's mid-shin height. Much better for your lower back.

Tip: Total Arm Training

Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.

The Easiest Way to Unlock Growth

Think you're not getting bigger or stronger because you're not doing enough? It may be the opposite. Here's how to unlock gains by recovering better.

Depth-jump-push-up-long-response

Tip: Depth Jump Push-Up, Long Response

Here's a plyometric exercise designed to boost your bench press.

Ab-mat-bench-press

Tip: Ab Mat Bench Press

Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.

Medicine-ball-rotational-throw-drills

Tip: Medicine Ball Rotational Throw Drills

Prime the central nervous system and hone your rotational power-skill.

The-single-arm-bench-press

Tip: The Single-Arm Bench Press

To bench a lot of weight, you need full-body tension. This exercise helps you build it. Work toward getting 5 reps with 100 pounds.

Tip: Make This a Finisher On Leg Day

Increase time under tension to increase the gains. Try this mechanical drop set on for size.

Seated-leg-curl-to-banded-stiff-legged-dead

Tip: Seated Leg Curl to Banded Stiff-Legged Dead

This pump-and-stretch superset is great for hamstring hypertrophy. As a bonus, it's also very back friendly.

Tip: 4 Challenging New Ways to Do Sit-Ups

Turn the sit-up into a full upper-body exercise with these tough new exercises.

Two-tips-for-better-pull-ups

Tip: Two Tips for Better Pull-Ups

Get more lat recruitment from chin-ups and pull-ups with these cues: 1. Chest to bar. 2. Squeeze a tennis ball between your shoulder blades.

The-eccentric-front-levers

Tip: The Eccentric Front Lever

Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.

The-stability-ball-crunch

Tip: The Stability Ball Crunch

Keep tension on the abs at all times. If the ball moves, your abs aren't doing as much work.

Inverted-x-rows

Tip: Inverted X Rows

With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.

Tip: Sport Specific Skill vs. Functional Exercise

Here's why reenacting sports movements in the gym doesn't transfer to athletic performance.

Band-resisted-trap-bar-rows

Tip: Band-Resisted Trap Bar Rows

Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.

Tip: Do the Chop & Lift for a Powerful Core

Use time under tension and these exercises to build core strength that transfers into real-world athleticism.

Fly-away-ring-chin-ups

Tip: Fly Away Ring Chin-Ups

The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.