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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.

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.

The 7 Smartest Workout Tips of All Time

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

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It's time to cast aside some outdated training ideas and start paying attention to the new science.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.

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: 1RM Training – Risk vs. Reward

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

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: Build Your Back With Bodyweight

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

Tip: Do Front Squats First

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

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: 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: Do Your Workout Backwards

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

Tip: Feel Better and Move Better in 3 Minutes

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

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.

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: 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: 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: 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: 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: 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: Pre-Activation Drills for Strong Glutes

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

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: 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.