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Total Core Training for Lifters

To train the core musculature properly, you need to do the right exercises at the right time. Here's your complete guide.

Tip: Use Box Jumps The Right Way

That means NOT using them for conditioning or cardio. Here's why.

Tip: Try the Kettlebell Krusher

All you need for this quick workout is 8 minutes and a kettlebell. Check it out.

Tip: Train Movements First, Muscles Second

Isolation work has its place, but most of your workout program should revolve around these 6 major movement patterns.

Tip: To Grow, Do This BEFORE Your Big Lifts

Use this technique to increase your mind-muscle connection and build more muscle.

Tip: This Beats the Bulgarian Split Squat

Hammer your legs with this exercise variation that's safer and tougher than the original. Take a look.

Tip: The Twice-Per-Week Sprint Workout

Get shredded and build your hamstrings with this easy-to-follow sprinting plan you can do at the gym.

Tip: The Russian Special Forces Challenge

They wore body armor. You can just use a belt to add weight. Here's how to do it.

Tip: The Right Number of Calories for Clean Gains

To build muscle at an optimal rate, you need to consume extra calories. But how many? Here's an easy formula to use.

Tip: The Missing Element of Muscle Gains

Go heavy or go home, right? Well, there's something else you need to do before you go home if you want to build muscle.

Tip: The Missing Chest Exercise

Here's how to increase muscle fiber recruitment to build bigger, stronger pecs. And most people never even do it.

Tip: The Mirror is the Ultimate Judge

Forget about how much you weigh. Here are some better ways to track your progress.

Tip: The Best Arm Exercises for Long-Armed Lifters

If you have long arms, it's tougher to build biceps and triceps. Use these exercises to bring them up.

Tip: Test Your Vertical Jump

If you can't hit 30 inches you have work to do. Here's an easy way to test your vertical and what to do if it stinks.

Tip: Take the 65-Pound Goblet Squat Challenge

Get stronger and increase mobility. All you need is one kettlebell or dumbbell. Here's how to do it.

Tip: Take the 100 Rep Push-Up Challenge

Not only is this a "fun" test, it'll also expose any weaknesses you may have in your core. Here's how to do it, and how to improve if you can't do it.

Tip: Strengthen Your Mind-Muscle Connection

Once you're past the newbie stage, this becomes more and more important. Here's how to build the connection and your arms!

Tip: Stop Rowing Wrong

You're not starting a lawnmower when you do dumbbell rows. Here's a better way to row for big gains.

Tip: Simple Macros for Muscle Building

No need to overcomplicate things. Lift hard and follow these easy guidelines.

Tip: One Lift for Total Body Power

And it'll add size to your upper back too. Check it out.

Tip: Lift With Two, Lower With One

This training method builds muscle several different ways, including increasing growth factors like IGF-1. Here's how to do it.

Tip: How to Get Results with Chest Machines

Sure, free weights are usually better, but if your goal is big pecs then this machine technique can beat the barbell.

Tip: How Much Muscle Can I Build in a Month?

It depends on how long you've been lifting and a few other things. Here's the breakdown of what you can expect.

Tip: High-Rep Failure Training for Growth

Want to get bigger? Finish off your workout with one of these set-rep schemes.

Tip: Get Ripped. Do Countdown Front Squats.

This is brutal, nasty, and highly effective. Challenge a friend to join you. Or an enemy. Here's how to do it.