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These two simple cues will help you lift more weight and do it safely.

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One-and-one-fourth-squat

Tip: One and One-Fourth Squat

This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds.

Tip: Avoid Broken Paperclip Syndrome

Here's a simple way to remember to add some variety to your training.

The Metabolic Color System

Are your workouts red, yellow, or green? You need a balance if you want to build muscle or lose fat. What does that mean? Read this.

Paused-squat_-dimitri-klokov

Tip: Paused Squat, Dimitri Klokov

Paused squats are effective for developing absolute strength. Here's Dimitri Klokov performing them with an ungodly amount of weight.

Tip: Deadlift – Tripods vs. Elf Slippers

Not many lifters think about the bottoms of their feet when they pull big weights. They should. Here's why.

Triple-set-for-delts

Tip: Triple Set for Delts

Use heavy, moderate, and band resistance to build strong, healthy shoulders.

Squeeze-press-_-flye-combo

Tip: Squeeze Press & Flye Combo

This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.

Kettlebell-flyes-and-presses

Tip: Kettlebell Flyes and Presses

Use kettlebells for this complex, which includes two types of flyes and one press.

Multi-contraction-drop-set

Tip: Multi-Contraction Drop Set

Turn on the pecs with this drop set to make subsequent pump work more effective.

Tip: Do 10-Plus Reps for Upper Back

Here's why you should train upper back often and with higher reps, along with the best exercise choices.

Tip: The One-Second Bench Press Fix

Fix your shoulder pain. Improve your bench press. Just use this simple technique.

Cable-rows-with-pre-set-iso-hold

Tip: Cable Row with Pre-Set Iso-Hold

Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.

Intra-set-load-contrast-set

Tip: Intra-Set Load Contrast Set

To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.

Tip: Do You Have a Hidden Infection?

Oral health is linked to overall health. If your gums bleed when brushing, bacteria and inflammation could be shortening your life. Here's how to kill it.

The-bradford-press

Tip: The Bradford Press

Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.

Dumbbell-pull-across-plank

Tip: Dumbbell Pull-Across Plank

Crank up your plank with this tough variation.

Lawnmower-back-extension

Tip: Lawnmower Back Extension

This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.

Dumbbell_spider_curl_with_push

Tip: Dumbbell Spider Curl with Push

Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.

Tip: High Box Jumps – The New Tide Pod Challenge?

The box jump is an okay test, but it's not really a training method, at least not how most dopes do it. Here's why.

Tip: An Easy Way to Portion Control

Like it or not, all diets come down to eating less. Here's a simple way to take control before meals.

Tip: Seminar Syndrome – A Common Trainer Problem

It happens to coaches and trainers, and it can happen to you too.

Row_%e2%80%93_correct_range_of_motion

Tip: Row – Correct Range of Motion

Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.

Tip: Effective Male Contraception, Right Now

The new male pill works, but it chemically castrates you and makes you fat. There's a much better way to stop making babies.

Tip: A New Way to Row

Get greater activation of the lats and upper back with this exercise variation.