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A new study shows that this method of weight training works great, and it can cut your workout time in half.

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Continuous-tension-rack-pull

Tip: Continuous Tension Rack Pull

The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.

Tip: Your Hatred of the Smith Machine is Dumb

Pro bodybuilders, hot fitness chicks, strongmen, and even powerlifters sometimes use the Smith machine. Here's why.

Dumbbell-curl-overhead-extension-superset

Tip: Dumbbell Curl, Overhead Extension Superset

Finish off your arm workout with this intense superset.

Tip: Are You Training or Doing Tricks?

Maybe they think it's functional. Maybe they think it's innovative. Maybe they just need attention. Whatever. This trend has to stop.

Single-leg_hip_thrust_%e2%80%93_slow_negative

Tip: Single-Leg Hip Thrust – Slow Negative

Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.

Tip: The Optimal Amount of Time Off

Now we know exactly how much time we can take off between training and a strength competition. Check out the new science.

Push-up-stand-up-prisoner-squat-countdown

Tip: Push-Up, Stand Up, Squat Prisoner Jump Countdown

Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!

Tip: It Grows Muscle, Too

Science reveals more good news about the world's second favorite drink.

Hip_thrust_%e2%80%93_two_legs_up_one_leg_down

Tip: Hip Thrust – Two Legs Up, One Leg Down

Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.

High-rep-dumbbell-clean-squat-press

Tip: High-Rep Dumbbell Clean-Squat-Press

Toss this conditioning finisher in at the end of your next upper-body workout to burn some extra fat. Do 4 sets of 12 reps.

Tip: A Common Chest Training Mistake

Build bigger, stronger pecs by avoiding this exercise combo.

Rear-foot-elevated-split-squat

Tip: Rear Foot Elevated Split Squat

Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.

Reverse-grip-paused-pulldown

Tip: Reverse-Grip Paused Pulldown

To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.

Tip: How Much Protein Should I Eat?

Common question. Here are some guidelines for lifters.

Bulgarian-split-squat

Tip: Bulgarian Split Squat

The rear-leg elevated split squat isn't actually used by Bulgarian weightlifters, but hey, it's still a great exercise.

Dynamic-oscillatory-pec-stretch

Tip: Dynamic Oscillatory Pec Stretch

A safer, smarter way to stretch the pecs.

Backward-static-lunge

Tip: Backward Static Lunge

For bigger quads, the reverse static lunge beats the forward version.

Self_myofascial_release_for_anterior_delt___pec_major

Tip: Self Myofascial Release for Anterior Delt & Pec Major

Reduce intramuscular scar tissue at this critical spot to avoid future injuries and dysfunction. Here's how.

Rib_and_chest_position_for_the_deadlift

Tip: Rib and Chest Position for the Deadlift

Learn to brace, no over-arch, with these form cues.

Tip: Something Dumb Personal Trainers Do

Either they're trying to look more advanced than they are or they're just trying something they saw on TV. Either way, this is bad business.

Incline-concentration-curls

Tip: Incline Concentration Curl

For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.

Tip: This Type of Workout Music is Best

Music can power your workout to new heights, but the wrong kind can trash your nervous system.

Dip_machine__heavy_negatives

Tip: Dip Machine, Heavy Negatives

Grab a partner and give this growth-inducing triceps exercise a shot.

Smith-machine-bosu-ab-crunch

Tip: Smith Machine BOSU Ab Crunch

Combining two of the silliest things in the gym – the Smith machine and the BOSU ball – actually makes for a fantastic ab exercise. Try it.