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Tip: A New Way to Build Your Hammies and Glutes

Take an old exercise, add a new tool, and blow up your posterior chain. Here's how.

Chain-press

Tip: The Chain Press

This is a great chest training alternative when your shoulders don't tolerate being loaded in the bottom position in a traditional bench press.

Tip: The Two-Day Rule

How long do you have to wait before you train the same muscle group again? Not as long as you may think. Here's why.

Tip: Do The Double Pause Squat

Fix your technique and turn up the time under tension with this brutal variation.

Tip: Slow Down, Get Huge

Lower slowly to fix your form and up your gains. Here's why.

Tip: Master the Deadlift Jump

Increase athleticism and smash your deadlift PR. Add this to your program. Here's how to do it.

Triple-set-for-delts

Tip: Triple Set for Delts

Use heavy, moderate, and band resistance to build strong, healthy shoulders.

Tip: Where Does Body Fat Go When You Lose It?

Only 1 out of a 100 people really knows what happens to fat when you diet. Sad!

Tip: Want Bigger Quads? Do High Reps.

There's a time to go big or go home, but not for quadriceps isolation. Here's why.

Tip: A Pre-Meal Trick For Fat Loss

Got about 7 minutes? Do this before you eat.

Tip: High Box Jumps – The New Tide Pod Challenge?

The box jump is an okay test, but it's not really a training method, at least not how most dopes do it. Here's why.

Tip: Effective Male Contraception, Right Now

The new male pill works, but it chemically castrates you and makes you fat. There's a much better way to stop making babies.

Tip: Fat Loss is About Math, Not Magic

We've been lead to believe that there's something magical about low-carb diets. Nope, it's just basic math. Here's why.

Tip: Hip Thrust With Band

For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.

Go Fund Yourself!

More women than ever are competing, and some of them want YOU to fund it. It's time to call them out.

8 Things Coaches Have Changed Their Minds About

If a coach never updates his ideas, he's probably a crappy coach. Here's what several experts have changed their minds about.

Triceps_extension_%e2%80%93_multi-hold_pump_set

Tip: Triceps Extension – Multi-Hold Pump Set

Do this for only one set at the very end of your triceps workout. First iso-hold 20 seconds, second 15 seconds, last hold for 10 seconds.

Split-squat-with-isometric-holds

Tip: Split Squat with Isometric Holds

Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.

Tip: Do This Before Heavy Squats

Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.

Tip: Go Heavy Without Going Heavy

For the experienced lifter, this effective training method allows you to build strength without all the risky 1RMs.

Tom Brady's Diet is Way Stupid

He's probably the best quarterback of all time, but is it because of his weird, restrictive diet? Hell no! Check out what this bonehead won't eat.

Tip: Take This (Quickly!) to Avoid the Cold or Flu

The evidence is impressive. Ignore it at your own peril.

Tip: The Truth About Progressive Overload

Sure, try to add more weight to the bar, but understand that it has its limits, and it's not that great for building mass. Here's why.

Tip: Practice Hara Hachi Bu

Hara-what? It's a simple Japanese dietary approach that will keep you lean and mean. Check it out.