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10 Elements of the Perfect Training Week

Here's what the perfect week of lifting looks like.

7 Dumb Things Lifters Argue About

Lifters spend way too much time arguing about things that don't matter that much. Here are seven things lifters should accept and just move on.

The End of 3x10

Still doing three sets of ten on everything? There are better ways. Here's how to use varied sets for fast size gains or massive strength gains.

Good Form vs. Bad Form: What You Don't Know

Seven declarations about form that will make you think about exercises in an entirely different way.

The Single Most Effective Workout Split

There are several ways to organize your training week, but one split is superior for the vast majority of lifters. Here it is.

Tip: To Get Bigger, Get Stronger

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

Tip: Training Frequency and Volume

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

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.

6 Mistakes Women Are Still Making in the Gym

Women today are kicking butt in the gym... for the most part. But some are still making the same old mistakes, and a few new ones. Here they are.

Tip: Avoid Broken Paperclip Syndrome

Here's a simple way to remember to add some variety to your training.

6 Lifting Principles You Can't Ignore

If every lifter understood and followed these 6 truths about training, there'd be no more complaints about not being able to grow.

Tip: Adaptive Resistance: What You Need to Know

Is it time for you to dump a favorite exercise and switch it for something new? Answer these three questions and you'll know.

Tip: The One-Second Bench Press Fix

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

When Should I Change My Training?

Change up your workouts or you'll stop making progress. But change them too often and you'll never get good. Here's how to find the balance.

Tip: Free Weights, Machines, and Tribal Thinking

To get better, question the rules, just like great coaches do. Here's how one coach did it.

Tip: Do Your Workout in Reverse

This old school strategy has several benefits for today's lifters. Check 'em out.

Tip: The 4-Second Negative

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

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: Do This Before Every Workout

This is so obvious, so essential, that many lifters tend to overlook it.

Tip: Parkinson's Law and Effective Workouts

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

Tip: Have a Plan, But Embrace Imperfection

Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.

Make Any Workout Better, Instantly

Here are six adjustments you can make to any workout program to make it more successful.

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.

7 Ways to Scare Your Body Into Getting Stronger

You can't just keep slapping on more weight forever. Sooner or later, you have to use other methods to keep muscle growing. Here are the 7 best ways to do it.