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Tip: Know Your Benchmarks, Then Smash Them

Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.

Tip: Make Progress Without Adding Weight

These alternative ways to track progress provide variety, insight, and results. Check 'em out.

Tip: Make the Trap Bar Your Secret Weapon

Six reasons the trap bar is just plain awesome. Check 'em out.

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: Optimize Your Warm-Up

Here are 5 ways to improve your warm-up to get better results from heavy training sessions.

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: Parkinson's Law and Effective Workouts

Know this law. Get better results from your training. Check it out.

Tip: Perform Sets Like This for Long-Term Gains

Here's a better way to plan your sets and reps that prevents burnout and leads to more size and strength gains.

Tip: Set Higher Rep PRs

Hitting a new one rep max is great, but setting an 8 or 10RM will also help you reach your goals. Here's why.

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.

Tip: The 4-Second Negative

Try this to improve the quality of your workout or bounce back from an injury.

Tip: The One-Second Bench Press Fix

Fix your shoulder pain. Improve your bench press. Just use this simple technique.

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.

Tip: The Two-Day Rule

How long do you have to wait before you train the same muscle group again? Not as long as you may think. Here's why.

Tip: To Get Bigger, Get Stronger

You understand progressive overload, but are you really using it? Check this out.

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.

Tip: Training Frequency and Volume

Balance these just right during the week and you'll make faster progress. Here's how.

Tip: Trigger Homeostatic Disruption, Sometimes

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

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.

Tip: Use Contrast Training for Faster Results

Contrast promotes recovery. Here's how to arrange your workouts to take advantage of it for size and strength.

Tip: Want Size? Build Reps, Then Add Weight

Here's a simple progression method that works every time, yet most people have never tried it.

Tip: When to Train to Failure, When to Avoid It

This quick guide will set you up for long-term success. Check it out.

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.

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.