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Yes, do your regular pull-ups. But finish off with an assisted machine to get more reps and build volume.

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The-curtsy-lunge

Tip: The Curtsy Lunge

Nail your glutes and challenge your overall mobility, stability, and strength with this lunge variation.

Calf_training_the_right_way

Tip: Calf Training – The Right Way

Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.

The_two-up_one-down_calf_press

Tip: The Two-Up, One-Down Calf Press

Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.

Dip-with-chains

Tip: Dip with Chains

Set the chains up so that the majority of the chain weight comes off the floor for the top half of the dip, overloading the triceps.

Slow-tempo-pull-aparts-for-reps

Tip: Slow Tempo Pull-Aparts for Reps

Slow down your reps and the pull-apart can become a muscle builder.

Muscle-control-pull-apart

Tip: Muscle Control Pull-Apart

A pull-apart to increase your bench press? Yes. Try this.

Therapeutic-pull-apart

Tip: Therapeutic Pull-Apart

Use this variation of the band pull-apart to reduce soreness and pain.

Agonist_superset_chin_up_and_cable_curl

Tip: Agonist Superset: Chin-Up and Curl

Jack up the metabolic and muscular damage, jack up your biceps growth. Try this superset.

The-swiss-ball-leg-curl

Tip: The Swiss Ball Leg Curl

Looks easy. It's not! Try this instead of standard leg curls, or use it as a finisher.

The_deadlift_%e2%80%93_scissor_vs._canister_position

Tip: Find YOUR Most Effective Exercises

Grab a pen and a piece of paper and do this. It'll help you trim the fluff off your workout plan and get focused on the movements that matter.

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Tip: The Deadlift – How to Add Bands

Accommodating resistance is a great way to add variety to your training, and it's a great way to take advantage of the strength curve.

Tip: How Going to the Gym Can Make You Fatter

If you know you're going to hit the gym tomorrow, it often affects what and how much you eat today. Here's the science.

Therapeutic Weight Lifting

Does stretching, foam rolling and all that recovery stuff make you want to slit your wrists? Here's how to lift in a way that's therapeutic.

Copy_and_paste_to_be_a_better_deadlifter

Tip: Copy and Paste to Be a Better Deadlifter

Most lifters' warm-up sets look very different than their working sets. That's a problem. Here's why.

Tip: Specialization Cycles for Stubborn Muscles

Past the newbie stage, it's tough to improve every muscle group or lift at the same time. Here are some simple rules for specialization programs.

Tip: The Golden Ratio for Hardgainers

How much time should you spend building versus cutting? Your physique depends on the answer. Check this out.

Tip: Stop Talking About Bulking

Determined to pack on more muscle? Don't call it a bulking phase unless you're wanting to pack on fat too. Here's why.

Floor-press-overview

Tip: Floor Press Overview

Build your lockout strength and the size of your triceps with this movement.

Face-away-biceps-curl

Tip: Face-Away Cable Curl

Most lifters seldom train their biceps in the lengthened position. Add this exercise to maximize your arm growth potential.

Tip: Static Stretch For Only This Long

Holding a static stretch for precisely this many seconds before doing a lift increases performance.

Resisted-scapular-slide

Tip: Resisted Scapular Slides

A more effective variation of wall slides for shoulder and upper back health.

Tip: Will Low-Carb Diets Kill You?

The big Harvard study suggested all you low-carb people may die before your time. Are they right?

Deadstart-dumbbell-row

Tip: Dead-Stop Dumbbell Row

With this variation, you come to a complete stop at the bottom of each rep.