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Here's the smart way to adjust your diet and your training for your next bulking phase.

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Tip: The Italian Tune-Up

A fast metcon workout that melts fat and builds muscle. Works with cycling, running, or ropes. Check it out.

Push-drag-with-straps

Tip: Push-Drag with Straps

Add an upper-body and core challenge to your sled drags with this tough variation.

Front-squats-to-box

Tip: Front Squat to Box

Nail your quads with this exercise. Be sure to pause 1-2 seconds on the box.

Tip: Ramp Up Your Prowler Training

Change up your arm position and get more from your sled work. Here's how.

Tip: The Inverse Squat

Squat backwards to build stability and strength. Here's how.

Long-duration-sumo-squat

Tip: Long Duration Sumo Squat Hold

End leg day with this 45-60 second squat hold. It'll help with hip mobility and test your mental toughness.

Tip: Reverse Your Romanian Deadlift

Use this exercise to ingrain a good hip hinge, make your lower back feel better, and build a bigger deadlift.

The 5 Different Types of Body Fat

What kinds of body fat are good, what kinds are bad, and why you want to develop more of one particular kind to burn 300 extra calories per day.

Dumbbell-iso-dynamic-elevated-split-squat

Tip: Dumbbell Iso-Dynamic Elevated Split Squat

Adding deep, 3-5 second holds to your split squat ramps up lower body development and helps with tight hip flexors.

Tip: Skinny Guys with Fat Guy Problems

Those naturally lean guys who can eat anything without getting fat are still at risk of killer diseases. Here's the common food that's causing it.

Altitude-landings-to-improve-squatting-mechanics

Tip: Altitude Landings to Improve Squatting Mechanics

With the squat, you want to break from the knees and hips at the same time. This plyo drill can teach the correct movement pattern and fix bad patterns.

Tip: The Strangest Deadlift

Looks odd, but this classic lift's emphasis on cross-body loads will quickly bolster your core strength. Here's how to do it.

7 Dumb Things People Say About Nutrition

You probably hear these misguided remarks about nutrition every day. In fact, you may even be saying them yourself.

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Tip: The Fingertip Ledge Pull-Up

Also called mountain climber pull-ups, these are great for grip and forearm strength.

Continuous-tension-hack-squat

Tip: Continuous Tension Hack Squat

To get the most growth in your quads when using the hack squat, don't lock out at the top.

Stay Strong All Workout Long

Use this smart training method to ignite your CNS and blast through your workouts.

Pistol-squat-from-the-bottom-up

Tip: Pistol Squat From the Bottom Up

Ramp up the difficulty of the pistol squat with this variation.

Pistol-squat-to-box

Tip: Pistol Squat to Box

The pistol squat requires mobility, strength, and balance. If you're not there yet, try the box squat version. Progress by using a lower box.

Tip: 3 Big Meals vs. 6 Small Meals

What's best for fat loss? It depends. Here's what you need to know.

The-duck-lunge

Tip: The Duck Lunge

Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.

Pistol-squat-with-straps

Tip: Pistol Squat with Suspension Straps

Trying to hit a full pistol squat but having trouble? Use this regression, then progress by using the straps as little as possible.

Tip: Burn More Calories Outside of the Gym

Here's how to boost your energy expenditure and track it.

These Coaches and Pros Are Pissed

We ask our experts a simple question: What's really grinding your gears right now in the fitness world? Check it out. They didn't hold back.

The-single-arm-crossover

Tip: The Single-Arm Crossover

This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.