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With the same weight, do 8-10 Zottman curls, then 8-10 hammer curls, and finish with 8-10 alternating dumbbell curls.

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Anti-rollouts

Tip: Anti-Rollouts

This resisted ab rollout variation, set up at a 45-degree angle to the band, trains anti-extension, anti-rotation, and anti-lateral flexion.

Tip: The Worst Time to Stretch

Here's when to stretch for best results, plus an overview of the targeted dynamic warm-up method.

Slow-motion-pull-ups

Tip: Slow Motion Pull-Ups

These increase tension and build a strong mind-muscle connection. Shoot for no more than 5 reps per set. If you can get more, go slower.

Tip: Eat More Steak, Chicken Skin, and Bacon

New research shows that medicine has been wrong about fat intake and lifespan. Check this out.

Tip: 4 Foam Roller Drills For Heavy Pressers

These upper body drills will get you ready to press heavy. Check 'em out.

Half-sit-up-press

Tip: Half Sit-Up Press

Hit your chest and abs at the same time with this tough exercise.

Tip: Pre-Activation Drills for Strong Glutes

Do you have gluteal amnesia? Here's how to wake up your butt for better workouts.

Tip: Build Explosive Power With This Piece of Crap

This much-maligned piece of gym equipment can do something no other machine can do. Check this out.

Tip: Everything Works, But Only For So Long

Here's how to find the right balance between the big basics and exercise variety to stimulate fresh gains.

Tip: Force Biceps Growth With This Exercise

These three changes in how you do curls will reignite your arm growth, guaranteed. Take a look.

Banded-face-pull-and-floor-press

Tip: Banded Face Pull and Floor Press

Shoulder pain when benching? Try this. Prime the upper back and rear delts with face pulls, then use the banded floor press.

The 5 Most Common Programming Myths

How do you plan your training? These are the rules you'll hear most often, and here's why they're flawed.

Tip: Eat Ice Cream, Stay Lean. Really.

A new type of ice cream that's actually fairly healthy. Check it out.

Tip: Do Your Workout Backwards

Tomorrow, do your workout as planned but reverse the order of the exercises. Here's why.

Tip: A New Way To Use a Trap Bar

Build your lats, delts, chest, triceps, and abs at the same time. Here's how.

Pinch-grip-strength

Tip: Pinch Grip Strength

Strength athletes train their crushing grip strength, but often neglect pinch grip strength. Here are some new ways to train it.

The-chin-up-push-up-countdown-challenge?1502214976

Tip: The Chin-up/Push-Up Countdown Challenge

Alternate between chin-ups and push-ups, doing twice as many push-ups. Example: Start with 10 chins and 20 push-ups. Goal: 30 chins, 60 push-ups total.

Tip: Carbs Aren't Essential But You Need Them

Here are the three things you need to know to get your carb intake just right.

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: The Best Nuts for Your Nuts

Protect your man parts and stay virile just by adding these nuts to your diet. Here's the science.

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.

3-second-paused-bench-press

Tip: 3-Second Paused Bench Press

Getting stuck at the bottom of your bench press? Use this technique to build bottom-up strength.

The-javorek-complex

Tip: The Javorek Complex

Most complexes are performed with light weight for fat loss. Not this one. Use 50 percent of your 1RM clean and jerk.

Tip: Do This Before a High-Carb Cheat Meal

Protect your waistline from high-carb binges with this supplement. Here's how.