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For wide delts, overload the top half of this exercise with bands. Or use dumbbells plus bands. Drop the bands upon failure to extend the set.

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Tip: The 5 Principles of Arm Training

Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.

The-dorsiflex-weighted-dip

Tip: The Dorsiflex Weighted Dip

If you have trouble with proper form on dips, try this variation where you're forced to pull the toes up. It immediately fixes most form problems.

Core-engaged-dead-bug

Tip: Core-Engaged Dead Bug

The dead bug is a popular and surprisingly tough core exercise. Once you master it, ramp it up with this variation.

Tip: Don't Do This After You Eat Protein

What you do after you ingest protein could greatly affect absorption.

Heavy-snatch-complex

Tip: Heavy Snatch Complex

This complex (a continuous series of exercises using the same weight) consists of a deadlift, a snatch, two overhead squats, and a snatch balance.

Tip: Build A Sufficient Base Of Strength

Even if you're just after a beach body, you need to build your foundation. Here are a few metrics to aim for.

PEDs and the Myth of the Level Playing Field

According to this expert, banning performance enhancing drugs doesn't create fairness in sports, and it never will. Here's why.

The-double-kettlebell-complex

Tip: The Double Kettlebell Complex

Complexes can be used for fat loss or strength gains. Try this one using heavy 3-rep sets for each exercise in the series. No rest between movements.

Tip: 7 Things Smart Lifters Know

Experienced lifters learned these things by making mistakes. Read this so you won't have to make the same ones.

Sled-pull-complex-1

Tip: Sled Pull Complex 1

Combine sled work with a few dumbbell movements and you'll have the ultimate workout finisher.

Tip: 5 Rules For Training Success

From training to nutrition, pro bodybuilder and record-holding powerlifter Amit Sapir lists his top five tips for gains.

Tip: Are You Ready to Eat Bug Protein?

Protein powders made from insects are getting more popular. Here's what you need to know.

The-bench-_-chin-up-warrior-challenge

Tip: The Bench & Chin-Up Warrior Challenge

If you like pressing and pulling more than jogging on a treadmill, give this a shot.

Partner-assisted-pull-ups

Tip: Partner Assisted Pull-Ups

Struggle with pull-ups? Don't use a band for assistance. These two methods are better.

Tip: Are Online Coaches Worth It?

Some are, some aren't. Here's what to look for.

Tip: A Vitamin for Headaches, A Drug For Sociopaths

Science reveals a new way to prevent headaches. Plus the common headache drug to avoid so you don't act like a douche nozzle.

Tip: A Better Way to Lunge

This walking lunge variation triggers more muscle growth while sparing your joints and lower back. Check it out.

The-banded-shoulder-press

Tip: The Banded Shoulder Press

Have a hard time building delts? Try this simple yet effective shoulder press using a band for accommodating resistance.

Banded-ghr-sit-ups

Tip: Banded GHR Sit-Ups

Add a band and use a slow, controlled, partial range of motion to keep tension on the abs.

Tip: Do Steroids Make You Ignorant?

These are the drawbacks most people never talk about. So let's talk about them. Read this before you hit the needle.

Tip: 3 Tips Newbies Don't Want to Hear

Fairly new to lifting? Here's some harsh advice you might not like, but you should definitely take to heart.

Military-press-with-overhead-shrug

Tip: Military Press With Overhead Shrug

For this upper-body warm-up, perform a barbell military press followed by an overhead shrug for 15 reps. Keep the arms locked. Focus on raising your shoulder girdle up and down.

Tip: Train Arms Like a Pro

To really build your arms you need to focus on the triceps and always remember the three P's. Here they are.

Tip: Dope Your Performance With Leaves

Daily consumption of this vegetable can increase exercise performance. Here's what you need to know.