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Keep the low back pushed into the floor to keep constant tension on the targeted muscles with this pullover variation.

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Non-alternating-walking-lunge

Tip: Non-Alternating Walking Lunge

Get better results with walking lunges by not alternating your legs. Maximize constant tension and occlusion by leading with the same leg.

Lat-activation

Tip: Activate the Lats, Prevent Bar Drift

A simple lat activation drill that helps you prevent bar drift when deadlifting heavy.

Tip: A Brand New Way to Use Your Foam Roller

Build your back, abs, and chest with a foam roller. Here's how.

Tip: The Mirror is the Ultimate Judge

Forget about how much you weigh. Here are some better ways to track your progress.

Inverted-row-modification

Tip: Inverted Row Modification

This variation places better emphasis on the lats.

Depth-jump-push-up-long-response

Tip: Depth Jump Push-Up, Long Response

Here's a plyometric exercise designed to boost your bench press.

Upgraded-stir-the-pot

Tip: Upgraded Stir-the-Pot

This is becoming a popular core exercise. Make it tougher by using a semi-circular motion instead of full circles. Keeps more tension on the abs.

45-degree-back-extension

Tip: 45-Degree Back Extension

Go heavy, keep your form tight, and this movement becomes one of the best deadlift assistance exercises.

Ab-mat-bench-press

Tip: Ab Mat Bench Press

Bench heavy even if your lower back is acting up. Just use an ab mat to support the natural curve of your spine.

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-single-arm-bench-press

Tip: The Single-Arm Bench Press

To bench a lot of weight, you need full-body tension. This exercise helps you build it. Work toward getting 5 reps with 100 pounds.

Seated-leg-curl-to-banded-stiff-legged-dead

Tip: Seated Leg Curl to Banded Stiff-Legged Dead

This pump-and-stretch superset is great for hamstring hypertrophy. As a bonus, it's also very back friendly.

Inverted-face-pulls

Tip: Inverted Face Pulls

This is the bodyweight version of the face pull. Great for posture, upper back size, and shoulder health.

Tip: Stop Blaming Fructose

Should we really be panicking about fructose? Check out the latest science here.

The-eccentric-front-levers

Tip: The Eccentric Front Lever

Finish off your lats with 3 sets of 3-5 reps. Lower slowly and under control to trigger growth-inducing muscle damage.

Tip: Weight Loss is BS

Throw away your bathroom scale. Here's why.

Inverted-x-rows

Tip: Inverted X Rows

With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.

Tip: Sport Specific Skill vs. Functional Exercise

Here's why reenacting sports movements in the gym doesn't transfer to athletic performance.

Band-resisted-trap-bar-rows

Tip: Band-Resisted Trap Bar Rows

Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.

Fly-away-ring-chin-ups

Tip: Fly Away Ring Chin-Ups

The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.

The-rusin-shoulder-warm-up

Tip: The Rusin Shoulder Warm-Up

Prepare your shoulders for heavy lifting with this tri-set.

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.