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The Primary Pattern Workout Plan

Train each of four primary lifting patterns every workout, then choose two optional exercises. Simple and effective. Here's how to set it up.

Tip: Consistency Beats Intensity

When it comes to training or diet, consistency is key. Here's why and what to do if you have to miss a workout.

Tip: Pain vs. Discomfort vs. Progress

A smart lifter knows he has to get out of his comfort zone, but the wise lifter also knows to avoid pain. Here's the difference.

Tip: Track Your Results or You Won't Get Results

Newbies and lifters who can't make gains anymore have something in common. Take a look.

The 5 Bad Habits of Weak Lifters

Sometimes success involves studying the habits of unsuccessful people and then doing the opposite. Here are five of their bad training habits.

6 Signs You Need to Change Exercises

Don't let yourself become immune to training. Here's how to tell when you need to change things up, plus some smart ways to do it.

How Long Should I Rest Between Sets?

If a trainer says to always rest 3 minutes between sets, he's an idiot. Here are the 9 things you need to consider to get the best results.

150 Pound Back Extensions for Glutes & Hams

Drop the weenie weights, load this exercise heavy, and watch your deadlift PR skyrocket. Oh, and you'll build great glutes and hamstrings.

Tip: Two Truths About Training

To stay motivated in the gym, you need to know the truth about training and making progress. In fact, you need to know two truths.

The Real Reason You're Not Making Gains

This is either going to make you feel better or feel worse about your training progress. Either way, you'll learn something valuable.

Tip: Trigger Homeostatic Disruption, Sometimes

Here's a lesson we can learn from CrossFit, with caution.

Tip: Do the Opposite

In training and in life, the majority seldom gets it right. Maybe it's time to do things differently.

Tip: The 4 Principles of Great Technique

Keep these rules in mind for every lift and you'll make more gains and keep your joints healthy.

Why CrossFit Girls Are Stronger Than You

Many CrossFit women can do 200-pound clean & jerks and they have six-packs without dieting. Sound like you? Probably not. Here's why.

5 Ways to Improve Your Training Right Now

Immediately accelerate your training results by using these practical but under-appreciated strategies.

Today's Lifters Are Snowflakes

The modern lifter is being a pantywaist... and he doesn't even realize it. He needs a kick in the butt. Here it is.

Tip: 3 Load Maximizing Tactics

Injured or rehabbing? You can still make gains using these lifting strategies.

Train Hard, Get Hurt, Keep Making Gains

Injured and worried about getting small and weak? Don't sweat it. Here's a plan that will allow you to keep making progress.

Tip: Embrace the Grind

Here's the hard truth about success in the gym, whether you want to hear it or not.

Tip: Methods vs. Mechanisms. Know the Difference

What's the best diet and training plan for YOU? Here's the smart way to find out.

Tip: Inspiration vs. Perspiration

Which of these two phases are you in? Only one will get you the results you're wanting.

7 Things Successful Lifters Do

What's the most effective workout? The best eating plan? Apply these 7 proven decision-making methods and you'll know.

Tip: The Plank is for Newbs

This popular exercise doesn't actually do much, unless you're a rank beginner. Here's why, plus a better exercise.

The 6 Most Overrated Exercises Ever

Just because everyone does them doesn't mean they're optimal for you. It's time we reevaluate these 6 popular movements.

Tip: How to Design Your Perfect Weekly Split

How many days per week should you train? Should you do a bro split, push-pull, or whole-body? Find out here.