An Overview and Sample Program
In the fitness and bodybuilding communities, upper back and neck strain are as chronic and irritating as AM talk shows.
We've all been there. No matter how big and educated we think we are now, at one time or another we were small.
You can’t eat like a bird and look like a beast. Here’s how to calculate your calories, plus a sample eating plan.
Science says this will help you lose a pound of fat per week without changing your diet. Details here.
Make your rows even more effective. All you need is a cheap little accessory... and you probably already have it.
With apologies to CrossFit, the Marines, and even NASA, there are some exercises that are just plain dumb. Here they are.
Live with an icepack on your shoulder? These tactics for training through and around injuries (while also rehabbing) are mandatory.
Want stronger delts? Add a few of these challenging variations to your upper-body day.
New research shows that if you only eat a little bit of protein at a couple of meals, you can't make up for it by eating more at another meal.
You might be tempted to do these, but they're not worth the effort.
Try this drill to find out where your hips are tightest, then get them mobile!
You might already be doing hip thrusts, but you probably haven't tried these killer variations.
Stop it with the silly lunge-curls. Try these advanced combo exercises that actually don't suck.
Unless you're a competitive powerlifter, traditional deadlifts are overrated, especially for athletes. Here's why.
The problem with mobility exercises? There are hundreds of them! Ain't got time for that? Here's the ONE move lifters need.
Build bigger glutes just about anywhere. You don't even have to leave the house. Here's how.
Train your arms all day long. Well, sorta. Here's how to pack on size, even if you have limited equipment.
This simple rep scheme will turn you into a pull-up pro in just a month.
This exercise style is unlike anything you normally do at a gym. Let's hit the ground and get weird.
All you need is your own bodyweight for this one! If you can stand up afterward, you win.
Push-ups are way too easy for you... unless you do them like this.
A study of female lifters compared the glute-growing abilities of hip thrusts to a common exercise. Here's what they found.
Spend the first 30 seconds of your rest period doing this and you'll gain some bonus muscle.