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This very old-school exercise will hit your mid-back hard, but it also trains just about every upper body muscle group.

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25-reps-to-bigger_-stronger-legs

Tip: 25 Reps to Bigger, Stronger Legs

Warning: This training method is brutal. Here's how to combine heavy weights with growth-producing time under tension.

Tip: Is Your Warm-Up Worthless?

It could be. Here's the truth about warming up, stretching, and mobility.

Tip: Two New Ways to Strengthen Your Core

Think the ol' ab wheel is tough? Try these more advanced variations.

Make-the-pull-through-a-better-butt-builder

Tip: Make the Pull-Through a Better Butt Builder

The pull-through is a great exercise for building glutes, but here are two ways to make it even better.

Tip: Make Your Pull-Ups Stricter and Tougher

If kipping your pull-ups is cheating, then this little trick is just the opposite. It'll make pull-ups even more challenging and keep your form tight.

The-motorcycle-row-for-bigger-lats

Tip: The Motorcycle Row for Bigger Lats

Shake up your back training with this exercise variation that really targets the lats.

Tip: Beware of Faux Pros

There are a lot of pros in the fitness field, but there are even more faux pros. Spot them and avoid them. Here's why.

Tip: Effective Training vs. Circus Acts

Is your workout designed just to make you tired and keep you entertained, or is it designed to make you better? Here's the difference.

Tip: A Good Diet Goes Goofy

It started out as a fine idea, at least for very overweight people, then things got weird.

Deadlift-split-squats-for-quads-and-core

Tip: Deadlift Split Squats for Quads and Core

This old-school move has been all but forgotten. Too bad, it's one of the best split squat or lunge variations. Here's how to do it.

Tip: Your PR Isn't That Important

Are you strong enough?

Tip: How to Make Trashcan Chili

Follow these simple steps and make a muscle-building meal that tastes so good you'll forget it's good for you.

Tip: Heavy Negatives & High-Rep Finishers

Combine these two methods for fast muscle growth. Here's how.

Master-the-extreme-range-split-squat

Tip: Master the Extreme Range Split Squat

Not only is this is a great exercise the lower body, it'll also improve your squat. Here's how.

Tip: The 3-Point Push-Up Test

Want to get the most out of push-ups? Make sure you can pass this test.

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Tip: The Front Raise Complex for Big Delts

For complete shoulder development, don't forget the anterior delts. This complex with light them up.

Increase-tension-to-build-bigger-shoulders

Tip: Increase Tension to Build Bigger Shoulders

Tension builds muscle. Here's how to ramp it up to build your delts.

A-quick-trick-for-better-deadlifting

Tip: A Quick Trick for Better Deadlifting

Most lifters struggle with getting their weight back on the deadlift. That leads to poor form and poor performance. Here's how to easily fix it.

Tip: 3 Moves to a Better Front Squat

Can't get comfortable with the front squat? These drills will get you there.

The-chaos-push-up

Tip: The Chaos Push-Up

This tough push-up variation not only hits your chest, it also challenges your core and improves shoulder stability.

The-one-hand-dumbbell-snatch

Tip: The One-Hand Dumbbell Snatch

Use this movement as a warm-up, to build more explosive power, or to get better at Olympic-style lifting.

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Tip: The 2/1 Technique, Leg Press

With the 2/1 technique, you lift the weight using two limbs and lower the weight with one limb. Here's how it looks.

The-21-technique-leg-extension?1483999993

Tip: The 2/1 Technique, Leg Extension

Finish off your next leg day with a few sets of these. This is a great technique if your main goal is muscle growth.

Fix-your-ugly-kettlebell-swing

Tip: Fix Your Ugly Kettlebell Swing

Want to do a proper kettlebell swing? Get kicked in the junk. Really, that's the perfect form cue. Here's why.