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Lose that last 10 pounds of fat. Identify exactly what's holding you back and devise a strategy. Here's how.

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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: What Makes Muscle, Keeps Muscle

How to lift weights when fat loss is your main goal. Most people get this completely wrong.

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.

Neutral-grip-single-arm-dumbbell-bench-press

Tip: Neutral Grip Single-Arm Dumbbell Bench Press

If you can bench press two 90 pound dumbbells, you should be able to single-arm bench press a 90 pound dumbbell. If not, your core is too weak.

Tip: Use This to Make Zero-Carb Sandwiches

All the convenience of a sandwich without the carbs.

Hand-walkouts

Tip: Hand Walkouts

Train your core anywhere with this exercise. Add a weight vest to make it tougher. Do it from your knees if it's too difficult.

Tip: Kinky Lifting for Kinesthetic Awareness

Does lifting blindfolded (or with your eyes closed) really improve performance? Here's the science.

Tip: Make Pumpkin Cheesecake Cookies

Even if you're tired of pumpkin, you'll love these. They're packed with protein too.

The-single-arm-reverse-crossover

Tip: The Single-Arm Reverse Crossover

This movement looks like a rear delt exercise, and it is. But it's also a powerful anti-rotation core exercise.

Tip: The Fat That Makes You Smarter

Studies agree that excess body fat lowers intelligence, but eating a certain kind of fat can increase it. Info here.

Push-up-fallouts

Tip: Push-Up Fallouts

Are you good at ab wheel rollouts? Then ramp up your core work with this exercise.

The-block-pull

Tip: The Block Pull

Use this supplemental lift to strengthen your deadlift if you always miss from the floor. Pull off 3-4 inch blocks.

Plank-walk-sled-drags

Tip: Plank Walk Sled Drags

Using a pair of sliders, first try a walking plank. To progress, drag a weight plate with your feet. Feeling like a badass? Attach a weighted sled.

3_exercise_shoulder_circuit

Tip: 3 Exercise Shoulder Circuit

Perform 3 sets x 10-15 reps each of front raise, lateral raise, and bentover rear lateral raise. No rest between exercises.

The Reverse Method

Take it easier on your joints and blast through your sticking points with this technique. You'll wish you'd started doing it sooner.

Tip: Don't Lose Muscle While Dieting

If you don't eat a certain amount of protein while dieting, you'll lose as much muscle as fat. Here's how many grams to shoot for.

Hammer-grip-kettlebell-drop-set

Tip: Hammer-Grip Kettlebell Drop Set

For this mechanical drop set, you'll start with the hardest exercise and, as you fatigue, move to the easiest. Works with a bar and a supinated grip too.

3-way-ankle-joint-mobilization

Tip: 3-Way Ankle Joint Mobilization

If you ankle mobility issues are joint related, try this mobility technique.

Tip: Two Tips for Perfect Deadlifts

These simple cues will make your deadlift feel awesome, keep you safer, and help you pull more weight.

Soft-tissue-techniques-for-the-calves

Tip: Soft Tissue Techniques For The Calves

If you have squat-wrecking ankle mobility issues that are soft tissue related, try this.

Tip: Reassess Your Squat

Here's what you need to know about knee position, butt wink, and more.

Tip: The 100 Rep Pyramid

A new twist on a classic muscle-building method. Check it out.