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Tip: Go Hard, Then Go Home. But Go Hard Often.

How to adjust your training week to allow for more protein synthesis and trigger more muscle growth.

Tip: Lose the Fat, Spare the Muscle

The so-called fat burning zone is a myth. To dump the chub, go hard and fast or low and slow. Here's why and how to do it.

Tip: Perform All Rep Ranges, Regardless of Goals

Train heavy. Train light. Train somewhere in between. It works for strength and size. Here's why.

Tip: Your 1RM Doesn't Really Matter

Unless you're a competitor, you're better off using other measurements of progress. Check 'em out here.

The 7 Training Rules of the 21st Century

It's time to cast aside some outdated training ideas and start paying attention to the new science. Here's what you need to know.

Tip: 1RM Training – Risk vs. Reward

Why you should stop focusing so much on your one-rep max and what to do instead.

Tip: Walk This Way to Burn More Fat

A simple, stress-reducing way to burn more calories when you walk.

Tip: Pre-Activation Drills for Strong Glutes

Do you have gluteal amnesia? Here's how to wake up your butt for better workouts.

Tip: Total Arm Training

Nail your biceps with a mechanical drop set, then hit triceps the same way, then do forearms for a complete arm-building session.

Tip: Build Your Back With Bodyweight

Pull yourself up and build a huge back. Master your own bodyweight with this mechanical drop set.

Tip: Metabolic Stress and TUT for Chest Growth

Add this mechanical drop set to your next chest workout. Yes, it's going to hurt.

Tip: Make This a Finisher On Leg Day

Increase time under tension to increase the gains. Try this mechanical drop set on for size.

Tip: Do Your Workout Backwards

Tomorrow, do your workout as planned but reverse the order of the exercises. Here's why.

The 6 Toughest Drop Set Workouts

Regular lifters do regular sets. Ambitious lifters do drop sets. Crazy mothers do mechanical drop sets. Be a crazy mother. Here's how.

Tip: Flip Your Grip and Banish Elbow Pain

If your elbows are cranky, it may be a sign of weakness. Use these two exercises to get stronger, build your arms, and squash pain.

Tip: Full Body Fridays

Here's a new way to program push-pull training for even better results.

Tip: You Don't Have to Bench

Think the barbell bench press is a must-do lift? Really, it's not. Here's why.

Tip: Two Backside Exercises You Should Be Doing

Your posterior chain contains a ton of musculature and you're probably not training all of it. Here are two lifts you should be doing.

Tip: 4 Extended Set Techniques for Size Gains

Your set doesn't have to come to an end when you hit failure. Here's how to up the challenge and extend the set.

Tip: Do Metabolic Finishers, EMOM Style

Get your heart rate up for 10 to 20 minutes using EMOM. Here's how it works and why your body will love-hate it.

Tip: Train Muscles More Frequently

Stop training one body part a day. Hit every muscle more frequently and build them with this training split.

Tip: Feel Better and Move Better in 3 Minutes

Six quick mobility drills and stretches to cap off your lifting session.

The 7 Smartest Workout Tips of All Time

Proven methods for building muscle and strength, getting leaner, and even increasing mobility.

Tip: Prepare Your Hamstrings for Sprinting

Think you're ready to sprint? Don't be so sure. Toughen up your hamstrings first. Here's how.

Tip: Do This Exercise Combo to Prevent Shoulder Pain

Strengthen your scapular stabilizers and you'll prevent shoulder injuries and get stronger. Here's how to do it.