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The Best Damn Posterior Chain Exercises

A guide to mastering and progressing the GHR, Nordic ham curl, reverse hyper, and back extension.

10 Things Every Lifter Should Try

What training strategies and exercises work best for you? Only you can figure that out. Here's a smart list to help you get started.

Is Your Ab Workout Making You Look Fat?

Many people, especially women, believe that deadlifts and squats can make them look blocky. False. But the wrong kind of ab training can!

Tip: Do This to Make Push-Ups More Effective

Use the arrow formation. Your head and hands should form an arrow shape, not a T shape.

Tip: Squeeze Your Glutes for Better Abs

Contracting the glutes during ab-wheel rollouts works the core musculature harder and fires up the abs.

5 Things We Can Learn From Arnold About Building Muscle

Back before he was governing the state and impregnating the hired help, Arnold Schwarzenegger was way ahead of his time as a bodybuilder.

4 Myths About Female Glute Training

There's a right way and a wrong way to build your butt. Here's how to develop the perfect glute-ham tie-in.

Tip: Do a Deep Bodyweight Squat Daily

Want to retain athletic functioning and mobility for life? All you need is 30 seconds a day. Here's what to do.

Tip: Make the Bulgarian Split Squat Even Tougher

Use this exercise and you'll squat more weight for more reps. Here's how to do it.

Tip: Do the Skater Squat to Get Stronger

It's challenging and it'll make you a better barbell squatter. Here's how to do it.

Increase Athleticism in 6 Minutes

Five simple things you should do daily to increase your athletic functioning.

Tip: Do a Standing Glute Squeeze Every Day

Thirty seconds a day is all it takes to wake up your glutes and improve lifting performance. Here's how to do it.

Tip: Do Hip Thrusts for Better Glutes

Learn this and make it a staple. Here's how it's done.

Tip: Do the Nordic Ham Curl

One of the best hamstring exercises on the planet doesn't even require any equipment. Here's how to do it.

Tip: Ramp Up the Back Extension

Two ways to jack up the intensity of this classic posterior chain exercise. Check 'em out.

Tip: Know Thyself. Experiment with Programming

Find your best training strategy. Four methods every lifter needs to try. Check 'em out.

Tip: Use Continuous Tension for Muscle Gains

Bodybuilders have done it for decades and now science backs it up. Here's how you can use this method for new gains.

Tip: Do the Ab Wheel Rollout

This old-school exercise hammers the abs in ways that other abdominal exercises can't. Here's the key to making it work for you.

Tip: Train Your Weaknesses First

Got a lagging or weak muscle group? Hit it first in the workout for better results. Here's the science that backs it up.

Tip: Use Instinctive Training Wisely

The fancy term for it is autoregulatory training. Here's how and when to use it.

Tip: Build Your Mind-Muscle Connection

It's not broscience, it's science-science. And here's why you need it for optimal muscle growth.

Tip: For Muscle Growth, Chase the Pump

The pump isn't just a temporary cosmetic effect, it's essential for muscle growth. Check out this science.

Tip: Try Hollow-Body Holds

Increase core stability with this gymnast staple. Here's how to do it.

Tip: Make the Hip Thrust Even Better

It's perhaps the best glute builder on the planet. Here's a simple way to make it even more effective.

Tip: Do the Single-Leg Romanian Deadlift

Build and strengthen your hammies with the braced variation of this exercise. Here's how.