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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: Use Exact Antagonist Exercises

Training opposing muscle groups together, like chest and back, is effective. But for best results, use precise pairings. Info here.

The End of 3x10

Still doing three sets of ten on everything? There are better ways. Here's how to use varied sets for fast size gains or massive strength gains.

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.

Tip: Single-Leg Romanian Deadlift

This exercise does a great job preparing the body for your sport, and of course it's a very effective hamstring and glute builder.

Tip: Scare Yourself Tougher

Here's why you need to do a few things that scare the crap out of you.

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: 1RM Training – Risk vs. Reward

Why you should stop focusing so much on your one-rep max and what to do instead.

Tip: Ankle Mobility for Muscleheads

Poor ankle movement causes problems throughout the body. Here's how to fix yours fast.

Tip: How to Stop Muscle Loss When Dieting

Bad diets cause you to lose more muscle than fat. And one bad habit will make muscle catabolism 60 percent worse. Check this out.

Tip: Get Twice the Triceps Growth

A new study shows that you can double the rate of triceps growth by using a certain exercise in a specific way. Take a look.

Tip: The Core Squat

Here's how to turn a squat into a very challenging core exercise.

Tip: Tap Out to Win

Want to develop grit and resolve? Tap out, learn something, then get right back in there and fight again.

The Best Training Split You've Never Tried

How many days per week should you train each muscle? The truth is, every muscle group is different. Here's your guide.

Tip: The Truth About Behind the Neck Pressing

It's terrible... but only if you already have bad posture and shoddy shoulders. Here's why, plus how to fix those issues.

Tip: The High Performance Mindset

The best athletes have trained their brains to deflect fear and anxiety. You can to. Here's how.

5 Lifts That Beat Traditional Benching

If the bench press is a battlefield for your shoulders, wrists, and elbows, it's time for a change. Try these, build your chest, and keep your strength.

Tip: Dopamine, Serotonin, and Toughness

To be at your best, you need to understand the neurological components of performing under pressure.

Tip: Roll the Bar, Set a Deadlift PR

World record deadlifts have been set using this method, but some powerlifters hate it. Check it out.

Single-Digit Bodyfat: Smash the Plateau

It's easy to go from fat to lean-ish, but fat loss can easily stall when your goal is to get truly shredded. Here are three things you need to know.

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.

Tip: Shark Habits and Pirate Maps

Use these two tools to increase discipline, boost mental toughness, and get more done.

Row Every Day: The Thick Back Solution

Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

Tip: Protein, Carbs, and Fat: Simplified

Want to get ripped? Narrow down your diet to single-macro dominant foods. Here's why and some food suggestions.

Tip: Do Your Workout in Reverse

This old school strategy has several benefits for today's lifters. Check 'em out.