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No Off Days: 10 Awesome Ways to De-Load

The best athletes and lifters seldom take off days, not in the traditional sense at least. Here's how to take a break but stay awesome.

Tip: Do Front Squats First

Want bigger quads? Do this quick front-squat ramp before you do anything else on leg day.

Tip: Improve Your Mobility on Squats & Deadlifts

If your heels come up during squats or you have low back pain during deadlifts, this clever trick will fix you right up.

Tip: Sit a Lot? Do These 4 Exercises

Activate your puny scapular stabilizers and you'll keep your shoulders healthy for pain-free pressing. Here's how.

Tip: Fix Your Ankle Mobility, Fix Your Squat

Heels rise up when squatting? Back hurt when deadlifting? You may be dealing with immobile ankles. Test them, then fix them. Here's how.

The Best Workout for YOUR Body

Are you a non-responder or a super-responder to training? Act like a scientist and build workouts unique to your physiology. Here's how.

Tip: The Triple Pyramid Conditioning Challenge

All you need is a bench, a power rack, and a mop to clean up the puddle of sweat when you're done.

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.

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.

The 7 Smartest Workout Tips of All Time

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

Tip: Feel Better and Move Better in 3 Minutes

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

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: 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: 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: 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: You Don't Have to Bench

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

Tip: Full Body Fridays

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

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.

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: Do Your Workout Backwards

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

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: Metabolic Stress and TUT for Chest Growth

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

Tip: Build Your Back With Bodyweight

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

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: Pre-Activation Drills for Strong Glutes

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