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The Contreras Files: Volume II

Stretching doesn't affect DOMS; hex bar deadlifts are just as good as power lifts; full ROM is better; work that neck; and more research (much of it not-yet published) from the files of Bret Contreras.

The Contreras Files: Volume III

Curls with kettlebells, how to cluster-train with deadlifts, the truth behind upper and lower abs, new research on how muscle works, and much more.

The Contreras Files: Volume IV

Here are 15 workout tips from Bret Contreras, ranging from the best way to do rows to how to get a great chest pump.

The Contreras Files: Volume V

Fifteen more workout tips from Bret Contreras, including assisted one-arm push ups, the merits of heavy back extensions, the benefits of the "clam raise," and more.

The Hypertrophy Specialist

An eye-opening interview with researcher and scientist Brad Schoenfeld, PhD. Check it out.

The New Rules of Strength Training

The strength training industry has been like the Wild West for too long. Here are rules that bring method to the madness.

The Truth About Bodybuilding Genetics

Genetics do matter. But how much?

Tip: 20 Reps for Killer Glutes

Build your glutes and your quads with this tougher-than-it-looks exercise.

Tip: 3 Cable Exercises for Strong Abs & Obliques

Abs are made in the kitchen... and at the cable machine. After all, you have to build them too in order to see them. Check out these exercises.

Tip: 7 Ways to Do the Glute-Ham Raise

You've probably seen the GHR before. Here's how to do it right and how to make it even more effective

Tip: Avoid These Waist-Widening Exercises

Is your ab training causing you to develop "Ninja Turtle Belly" and a blocky waist? Here's what to avoid.

Tip: Build Glutes With The Reverse Hyper

Harden up your backside with 4 variations of this underrated exercise.

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: De-Stress and Boost Recovery in 3 Minutes

Stress kills. Even worse, it really interferes with getting jacked. Try this technique to squash anxiety fast.

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: 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 Prisoner Extensions for Hams & Glutes

Build your posterior chain and boost your deadlift with this exercise. Check it out.

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: Do the Bridge Press For Pecs

This underrated chest exercise builds pecs, delts, and triceps. No bench required. Here's how you do it.

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: Do the Single-Leg Romanian Deadlift

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

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.

Tip: Do the Work. Don't Blame Genetics.

Genetics make a difference, but don't lose hope. Smart training and eating will maximize what your parents gave you. Here's the deal.

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.