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9 Training Concepts That Suck

Bodybuilding and strength training have hundreds of rules you need to follow to make progress. Trouble is, many of them suck. Break them.

Only Wimps Avoid Single-Leg Work

Single-leg exercises can be tougher than standard squats and deadlifts. Disagree? Then you're either a wimp or ignorant.

The 100-Rep Trap Bar Workout

A brutal trap bar program that uses insane volume to build muscle over your entire body without destroying your knees or lower back.

The Pros and Cons of Powerlifting Training

You can learn a lot from competitive powerlifters. But you can also really screw up your progress if you follow their "rules" blindly. Here's the cold hard truth.

Better Than Thrusters

Barbell thrusters are known for hypertrophy + heart-pounding intensity, but they have a lot of drawbacks. Here are two better methods.

6 Mistakes Experienced Lifters Make

You're not the lifter you think you are if you're still making these mistakes.

Torch Fat with Free-Weight Finishers

Burn the fat and keep the muscle with these strength-based finishers that can be used in any gym.

Tip: Take the 4-Minute Front-Squat Challenge

If you can do this, you're officially a bad-ass. If not, well, just trying it will make you a bad-ass. Check it out.

Tip: Get Strong Glutes with Mechanical Drop Sets

If this doesn't give you a great athletic butt, nothing will. Check out the workout.

Tip: Master the Super-Slow Chin-Up

Build your biceps, forearms, and grip strength with this challenging one-rep chin-up. Here's how.

Tip: Do the Step-Through Lunge

Walking lunges, backward lunges, static lunges... you've tried them all. But we bet you've never tried this. Check it out.

Tip: Do the Snatch-Grip Rack Pull

It's one of the best exercises for back size and strength. Here's how to do it.

Tip: Do Front-Squat 21's

Build your legs and your work ethic with this grueling combo. Here's how.

Tip: Take the 30-Second Front Squat Challenge

Test your mettle AND improve your squat numbers with this brutal challenge. Check it out.

Tip: Do the Trap-Bar Press

This dead-stop press, along with the trap-bar push press, will blast your shoulders. Here's how to do them.

Tip: Do Landmine Thrusters for MetCon

Heart pounding intensity, hypertrophy, fat loss: what more can you ask from one exercise? Here's how to do it.

Tip: Build Your Chest With This Combo Exercise

This movement combines two great pec builders into one tough exercise. Check it out.

Tip: Do This Killer Exercise for Lats and Abs

Hit your arms and lats while building your abs. Here's how.

Tip: Do This Exercise for Biceps and Upper Back

This time-saving combo will build your back, rear delts, and biceps. Here's how to do it.

Tip: Use Bodyweight to Build Triceps

Surprisingly, you can build strong triceps without machines or barbells. Here's how.

Tip: Build Your Butt. Do One-Leg Hip Thrusts

Take the hip thrust to the next level and strengthen your glutes with this exercise.

Tip: Use Isometric Holds to Master Pull-Ups

You should be able to do pull-ups with as much weight (including bodyweight) as you can bench press. If not, this will help.

Tip: Train Pull-Ups Like a Powerlifter

Speed work and band resistance are used by top powerlifters for the big three lifts. But they can also be used to improve your pull-ups. Here's how.

Tip: Do the Anti-Press for Real Core Strength

Increase core stability and also boost shoulder strength and mobility with this advanced exercise. Check it out.

Tip: Do Hand Walkouts for Ab Strength

You can do this challenging core obliterator anywhere. Here's how.