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Short on time? Try this combo to hit your back, glutes, and hamstrings simultaneously.

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How to Keep Making Gains

The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming.

Dip-countdown

Tip: Dip Countdowns

Start with 5 reps then do a 5 second iso-hold at the bottom. Do the same thing with 4 reps (4 second hold), and on down to 1 rep.

Tip: A New Way to Build Triceps

Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.

Tip: Machines Have Their Place

Sure, free weights are usually best, but don't scoff at machine exercises. Here's why.

Get More Out of Your Protein

Everyone fights about how much protein to eat, but what really matters is how much protein you absorb. Here's how to soak up every gram.

Tip: Vitamin D for Strength and Power

It doesn't just make you healthier. It also makes you strong and powerful. Here's the latest science.

Tip: Overfeeding and BMR

How to use your metabolic rate to keep the gains coming.

Tip: The Invisible Cable Flye

Looks weird, but it'll light up your shoulders, chest, lats, and even your traps.

Tip: Screw JAMA and Their Fish Oil Report

Every once in a while, someone says that fish oil doesn't work and the whole world gets suckered in. Here's where they get it all wrong.

Tip: Three Rules for Dietary Fat

Stay lean and improve your health. Follow this solid advice on dietary fat.

Tip: The Weirdest Way to Leg Press

Weird? Yes. Effective? Also yes. Check this out.

Tip: The Most Brutal Smith Machine Exercise

Want big, nasty quads? Do this exercise. Is it functional? Yes, it functions to build big, nasty quads.

Tip: 5 Facts About Fat You MUST Remember

Don't forget the importance of fat. Here's what kind, and how much you need (minimum) for testosterone production.

Constant-tension-rdl

Tip: Constant Tension RDL

With this Romanian deadlift variation, you don't reset the bar every rep. Lighten the weight a bit and shoot for constant tension.

Tip: Forget the Foam Roller. Do Quad Smashes

Feeling beat up after leg day? Try this to work out the tightness and free up your mobility.

Ring-press-up

Tip: Ring Press-Up

Not only is this a great core exercise, it'll help you overhead press better by teaching you to use full-body tension.

Alternating-handcuff-drill

Tip: Alternating Handcuff Drill

Trouble pressing overhead? It could be a mobility issue. Try this drill.

Tip: The 10-10-10 Method for a Muscular Back

Ramp up your seated row with this painful but effective workout.

Tip: The Truth About Testosterone and Aggression

Is it your high testosterone levels that won't let you be dissed without throwing a retaliatory punch, or is it something else? Info here.

Tip: The Keto Diet Doesn't Like Muscle

New research reveals some disappointing news about ketogenic diets and muscle growth.

Half-kneeling-bottoms-up-kettlebell-press

Tip: Half-Kneeling Bottoms Up Kettlebell Press

Use this to strengthen your stabilizers and get stronger in all overhead pressing movements.

Tip: Build Your Back with Iso-Lateral Pulldowns

Here's a new twist on pulldowns. Pair this exercise with the 5 x 5 method. Here's how.

The_rest-pause_bench_press

Tip: The Rest-Pause Bench Press

Do as many good reps as you can in the 4-6 rep range. Your goal will then be to double that number of reps. To do that you take short rest periods (15 seconds).

Tabata-front-squats

Tip: Tabata Front Squats

In this variation of the Tabata method, do 20 seconds of front squats, rest 10 seconds, and repeat 8 times. Good luck!