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Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.

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The_banded_pullover

Tip: The Banded Pullover

The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.

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Tip: Reverse 21s – Front Squat

If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.

Tip: Shoulder Triples for Strength and Size

Build muscle and keep your shoulders healthy with this time-efficient strategy.

Tip: The Surprising Side Effect of Getting Too Fat

A new study gives us some fascinating insights about fat gain, fat loss, and food deliciousness.

Tip: The GHR

With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.

Tip: Free Weights, Machines, and Tribal Thinking

To get better, question the rules, just like great coaches do. Here's how one coach did it.

Go Fund Yourself!

More women than ever are competing, and some of them want YOU to fund it. It's time to call them out.

Tip: Monster in the Gym, Princess in the Kitchen

Training is the easy part. Nutrition is where things get tough. Here's one way to boost your dietary discipline.

Alternating_four_corners_farmer's_walk

Tip: Alternating Four Corners Farmer's Walk

This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!

Unilateral_four_corners_farmer's_walk

Tip: Unilateral Four Corners Farmer's Walk

Burn fat and strengthen your core at the same time with this full-body routine.

Bilateral_four_corners_farmer's_walk

Tip: Bilateral Four Corners Farmer's Walk

Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.

Tip: Exercise Pills? The Real Science of Mimetics

Science shows that certain compounds improve body comp on their own, but work synergistically when combined with exercise.

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Tip: Over-Pulling On Pull-Ups and Pulldowns

It's a common mistake. Here's what it looks like and how to fix it.

Tip: Do This Before Every Workout

This is so obvious, so essential, that many lifters tend to overlook it.

Tip: Use a Band For This Glute Exercise

Improve your hip hinge and strengthen your butt with this simple move.

The-most-outlawed-exercise

Tip: The Most Outlawed Exercise

Don't let the fitness police keep you from doing this safe and proven strength-building lift.

Tip: Parkinson's Law and Effective Workouts

Know this law. Get better results from your training. Check it out.

Heel-elevated-step-up

Tip: Heel-Elevated Step-Up

The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.

Tip: Have a Plan, But Embrace Imperfection

Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.

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Tip: Zercher Squat with Zig-Zag Bar

The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.

Treadmill-ab-wheel-roll

Tip: Treadmill Ab Wheel Roll

Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.

Tip: Cheat Your Single-Leg Training

If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.

Tip: Marriage, Weight Gain, and Happiness

The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean.

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Tip: Touch-And-Go Deadlift – Good Form

The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.