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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.

Train Size, Then Strength: A 10-Week Program

Train for size for a few weeks and then strength. It works better for both goals. Here's why, along with a sample 10-week plan.

The Olympic Lifts Are Overrated

Are you doing Olympic lifts to get bigger, stronger, and more explosive? You're probably wasting your time. Here's why.

Better Than Regular Squats

Five reasons why this type of squat beats the standard version for most people.

Why Women Should Train Harder Than Men

Women not only need to train harder than men, their physiology makes it so they can. Here's what every female lifter needs to know.

Lifting 3 Days a Week Is Best

Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.

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.