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Here are 5 ways to improve your warm-up to get better results from heavy training sessions.

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Tip: Do Prisoner Extensions for Hams & Glutes

Build your posterior chain and boost your deadlift with this exercise. Check it out.

Tip: Do the Plate Squat

Fix your valgus knee collapse and you'll improve glute recruitment and squat heavier. This drill will help. Check it out.

Tip: Do Micro Drop Sets for Growth

Use this set-extending technique to fit more soul-crushing work into fewer reps and less time.

Tip: Lose Fat. Avoid These Pitfalls.

These two things don't directly involve food, but they'll wreck your diet anyway. Check 'em out.

Tip: Know Why You're Squatting

Do you want more muscle or more weight on the bar? How you answer should determine how you squat. Info here.

Tip: Take This Grip Strength Test

If you can't pass this test, then either your grip strength sucks or you're too fat. Check it out.

Tip: Smash Plateaus With "Big 50" Sets

Gains stalled out? Try this shock training method and break out of that rut.

Tip: Prioritize Free-Weight Compound Exercises

Maximize your training program by keeping a few simple rules in mind. Check 'em out.

Tip: Do the Med Ball Tack & Floss

Shoulders feeling stiff and cranky? Ditch the foam roller, grab a med ball, and do these drills.

Tip: Drop the Cheat Meals

Cheat meals have their place, but not if you're already too fat. It's time for a reality check. Read this... or just run to your safe space and stay fat.

Tip: Use Conditioning to Build Muscle

Hey meathead, if you're not accustomed to raising your heart rate, get started with one of these options.

Tip: Train for Systemic Growth

Don't try to isolate every little muscle. Prioritize big compound lifts, especially if you're natural. Here's why.

Tip: Choose the Right Load for Hamstrings

Get this part right and you'll maximize hamstring hypertrophy. Here's what you need to know.

Fine-Tuning the Clean

You don't have to be a competitive Olympic lifter to benefit from the clean. Build power and explosiveness with one lift. Here's how.

Tip: Punch the Barbell for Bigger Biceps

Actually, your partner punches the bar while you hold an isometric. Here's how that works and how to do it.

Tip: Try the Wobble Squat

Looks crazy, but it's used by strength athletes to train the squat and bulletproof the core. Here's how to do it.

Tip: Set Higher Rep PRs

Hitting a new one rep max is great, but setting an 8 or 10RM will also help you reach your goals. Here's why.

Tip: Eat Proffles!

Protein waffles, that is. Easy to make, flour-free, and high protein. Get the recipe here.

Tip: Use the Jettison Technique for Dips

Increase time under tension and build your chest with this excruciatingly awesome drop-set technique.

6 Lifting Strategies That Always Work

Cut through all the complex weight lifting theory with these proven strategies for building strength and muscle.

Tip: Do Partner Flyes for Bigger Pecs

Manual resistance flyes. Yeah, this is gonna hurt. Here's how to do them.

7 Things You Should Do Before You Die

This isn't your regular bucket list. These are the bodybuilding things you should do before you croak. How many have you checked off?

Tip: Make These Cheesecake Cookies

Easy to make high-protein cookies that will blow your dang mind. Get the healthy recipe here.

Tip: Do the Shin Box Drill Before Leg Day

Looks a little goofy, but it really gets you ready for heavy lower-body lifting. Check it out.