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Trigger new muscle and strength gains with these overlooked set and rep protocols.

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Seated-cable-rows-with-iso-holds

Tip: Seated Cable Rows with Iso Holds

Do an isometric hold every third rep or so to produce greater muscle activation and stimulate size gains.

One-and-a-quarter_reps_for_triceps

Tip: One-And-A-Quarter Reps for Triceps

Go through a full range of motion, then a quarter of the range of motion. That's one rep.

Tip: 3 Superior Mobility Drills for Lifters

Are your favorite mobility drills actually working? Try these proven alternatives.

Reverse-bench-press

Tip: Reverse Bench Press

Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.

Continuous-tension_dumbbell_bench_press

Tip: Continuous-Tension Dumbbell Bench Press

Tension builds muscle. Stop your reps just short of lockout if your main goal is hypertrophy. It's a good finisher after your full ROM sets.

Tip: A Better Way to Split Squat

Make one simple modification and you'll get better results. Check it out.

Tip: A Workaround for Cranky Joints

Add this handy lifting accessory to your pressing exercises to make your banged up shoulders, elbows, and wrists feel better.

Foam-roller-thoracic-spine-extension

Tip: Foam Roller Thoracic Spine Extension

An inflexible T-spine can lead to a host of problems. Get it moving right with this drill. Note the different arm positions.

The-kettlebell-flye

Tip: The Kettlebell Flye

The open grip and wrist position here allows for better pec isolation.

Tip: The Protein First Diet Strategy

Simple, easy, satisfying, and it'll help keep those abs visible. Here's how it works.

Cable-trx_reverse_flye

Tip: Cable/TRX Reverse Flye

Add a suspension trainer attachment to the cable machine to hit your back and rear delts in a new way.

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Tip: Standing Rotational Rope Row, Unilateral

Pittsburg Pirates outfielder, Austin Meadows, demonstrates this variation of the rope row. Note the hand rotation for more activation of the lats and upper back.

The-low-pulley-face-pull

Tip: The Low-Pulley Face Pull

Go light, be meticulous with your form, and focus on contracting all the small muscles working in your upper back and shoulders.

Tip: Another Great Reason to Drink Green Tea

It has tons of health and fat-burning benefits, but here's another reason you may want to cool off with iced green tea this summer.

Tip: Two Drills to Fire Up Your Backside

Get your glutes, hamstrings, and upper back ready for heavy training with these simple movements.

The-high-pulley-face-pull

Tip: The High-Pulley Face Pull

Bring up your rear delts, rhomboids, and external rotators with this movement.

Tip: A Better Way to Hip Thrust

It's one of the best exercises for pure glute gains and posterior strength. Here's how to make it even better.

Tip: Another Damn Good Reason to Lift

Most people think of cardio when they think of long-term health. Here's what they're missing.

Guillotine-high-cable-curl

Tip: Guillotine High Cable Curl

This exercise hits both the long and short heads of the biceps, which most biceps exercises can't do.

Tip: Do This Medball Exercise Before Squats

Get your central nervous system ready for heavy squats by doing this simple exercise first.

Tip: Choose Your Own Squat

You have permission to do any type of squat that feels right to you, no matter what the squat Nazis say. Here's why.

Tip: Your Social Media – Motivating or Nah?

Are your fitness posts and photos motivating people or de-motivating them? Check out this surprising new study.

Kettlebell_skater_squat

Tip: Kettlebell Skater Squat

If squats are causing you pain right now, you can still train your legs. This exercise will load the spine less and still blow up your legs.

Ring-suspension-trainer-dip

Tip: Ring Suspension-Trainer Dip

Suspension dips are easier on your shoulders. As a bonus, you'll get a better pec contraction compared to bar dips.