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Some lifters have great mobility, but low control when it comes to squats. Here's what they need to know.

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High-step-wrist-rolling

Tip: High-Step Wrist Rolling

The wrist roller is a proven grip and forearm builder. Ramp up the time under tension by standing on a step. Shoot for 30-60 seconds of constant tension.

Jettison-lateral-raises

Tip: Jettison Lateral Raises

For wide delts, overload the top half of this exercise with bands. Or use dumbbells plus bands. Drop the bands upon failure to extend the set.

Tip: Avoid the Carb Cults

It's time to relax and use some common sense when it comes to carbohydrates. Here's a reality check.

The-chin-up-push-up-countdown-challenge?1502214976

Tip: The Chin-up/Push-Up Countdown Challenge

Alternate between chin-ups and push-ups, doing twice as many push-ups. Example: Start with 10 chins and 20 push-ups. Goal: 30 chins, 60 push-ups total.

The-glute-ham-raise

Tip: The Glute-Ham Raise

Lucky enough to have a glute-ham raise machine around? Awesome. Now use it correctly. Here's how.

Tip: The 5 Principles of Arm Training

Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.

Tip: The Real Cause of Depression

It's as much biological as it is mental. Here's a way to possibly fix it.

The-dorsiflex-weighted-dip

Tip: The Dorsiflex Weighted Dip

If you have trouble with proper form on dips, try this variation where you're forced to pull the toes up. It immediately fixes most form problems.

Straight-bar-dips

Tip: Straight Bar Dips

This dip variation not only looks cool, it teaches you to perfect your form and prevent sag on regular dips. Hits your core too.

Tip: Power Walking for Lifters

This ain't your momma's power walk. Strengthen your posterior chain and get shredded fast with this training method.

Tip: Carbs Aren't Essential But You Need Them

Here are the three things you need to know to get your carb intake just right.

How-to-do-chain-dips

Tip: How to Do Chain Dips

Using chains for dips is not only a good way to add weight, the chains will actually teach proper form on regular dips.

Tip: The Truth About Catch-Up Sleep

Does sleeping in on weekends help you make up for poor weekday sleep? Or does it just make you fatter? Science has taken a look.

Tip: The Best Nuts for Your Nuts

Protect your man parts and stay virile just by adding these nuts to your diet. Here's the science.

Heavy-snatch-complex

Tip: Heavy Snatch Complex

This complex (a continuous series of exercises using the same weight) consists of a deadlift, a snatch, two overhead squats, and a snatch balance.

Flye-push-up-drop-set-on-rings

Tip: Flye, Push-Up Drop Set on Rings

For this mechanical drop set, you go from the hardest to easiest movement to match your fatigue level: wide flyes, bent-arm flyes, push-ups.

Tip: The Core Strength Party Trick

Test your core strength. Build your core strength. Impress your friends at parties. Here's how.

Chin-up-inverted-row-drop-set

Tip: Chin-Up, Inverted Row Drop Set

This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.

Tip: Build Your Sad Little Quads

This exercise is great for quad hypertrophy, if you do it right. And it's great for boosting squat and deadlift strength. Take a look.

Deficit-deadlift-with-farmer's-handles

Tip: Deficit Deadlift with Farmer's Handles

Get stronger from the floor. This exercise combines deficit deadlifts (standing on a plate or platform) with farmers walk handles for a new stimulus.

Tip: The Other Exercise You Need to Bench Big

If your goal is a big bench press, this exercise is essential. Check it out.

PEDs and the Myth of the Level Playing Field

According to this expert, banning performance enhancing drugs doesn't create fairness in sports, and it never will. Here's why.

The-suspension-trainer-complex

Tip: The Suspension Trainer Complex

Not every tough workout has to involve a barbell. Try this complex.

The-double-kettlebell-complex

Tip: The Double Kettlebell Complex

Complexes can be used for fat loss or strength gains. Try this one using heavy 3-rep sets for each exercise in the series. No rest between movements.