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Tip: The New-Exercise-Only Week

Flex your programming muscles, make your joints feel better, and accelerate progress. Here's how.

Improve-ankle-mobility

Tip: Improve Ankle Mobility

If foam rolling and stretching isn't improving your squat mobility, here's what to do instead.

Trap-bar-power-pulls

Tip: Trap Bar Power Pulls

The power pull using a hex bar with high handles is a great alternative to Olympic lifts for taller lifters who want to build explosiveness.

Tip: The 36,000 Reps Challenge

Start doing 100 easy-ish reps per day of these movements and you'll look better, feel better, and perform better.

Spider-curl_-slow-negatives-and-iso-holds

Tip: Spider Curl, Slow Negatives and Iso Holds

This exercise allows you to train at a higher intensity, and higher intensity means greater stress, which means greater adaptation.

Tip: The Missing Piece of the Fitness Equation

Research reveals a previously unknown ingredient to fitness, and training for an hour or two doesn't relieve you of this new obligation.

Tip: The 1-Minute Bodybuilding Challenge

Shake up your workouts and ignite some new muscle growth. Here's how to do it... if you can handle it.

Bentover-row-with-band

Tip: Bentover Row With Band

Do this warm-up before any upper body workout to prime your body for heavy lifting.

Romanian-deadlift-with-band

Tip: Romanian Deadlift With Band

Use this to fire up your hams, glutes, and upper back before deadlifts. It's great for grooving the hip hinge pattern.

Tip: The Smart Way to Prepare Your Veggies

Eat your vegetables they say. But what if veggies just make you bloated and cause digestion issues? Here are some tips.

Tip: The Terrible Two Push-Up Challenge

This is awesome. And also terrible. It's terribly awesome. Can you do it?

Banded-single-leg-romanian-deadlift

Tip: Banded Single-Leg Romanian Deadlift

Add bands to this booty builder to get even better results.

Banded-deficit-reverse-lunge

Tip: Banded Deficit Reverse Lunge

Add some accommodating resistance to this exercise with bands and blow up your glutes.

Tip: A Better Back Extension

Good exercise to hit your hams and glutes, but there's a way to make it even better. Check this out.

The-2-rope-face-pull

Tip: The Two-Rope Face Pull

Got long arms or a very thick upper body? You'll get better rotation, a better contraction, and better results with this variation.

Tip: Soft Tissue Work for Heavy Bench Pressers

Use this simple technique to prevent overuse injuries and ease your elbow pain.

Tip: Do NOT Use This

You probably have this in your medicine cabinet... and it might be inhibiting protein absorption.

Deadlift_setup_take_the_slack_out

Tip: Deadlift Setup: Take the Slack Out

Just before liftoff, take the slack out by pulling the chest up and pulling the bar against the weights. Listen for the clink.

Straight-leg-bridges

Tip: Straight-Leg Bridges

Brace the trunk, engage the glutes and hams, and hit full hip extension on each raise.

Bear-dogs

Tip: Bear Dogs

Combine the bird dog pattern with a bear stance position and you get this awesome athletic move. Great for conditioning.

Tip: One Exercise to Fix Strength Leaks

Are you leaking strength because of a lagging muscle, or a muscle group that can't stay tight? Probably. Here's how to plug the leak.

Push-ups-with-single-arm-deficit

Tip: Push-Ups with Single-Arm Deficit

If you're using good form, this will practically train your entire body.

Tip: Stress and Heart Rate Variability

Use this tool to find out if you're recovered enough for another heavy session.

Tip: Frozen is Better Than Fresh

Freezing sometimes increases the nutritional value of foods, so stop categorizing frozen food as processed.