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28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

6 Mandatory Movements, Personalized for You

Many exercises are known for getting people jacked and strong, but they might not be the best for YOU. Here's how to tell.

A Strongman's Guide to Shoulder Health

Love lifting heavy? Then you either have some shoulder issues or you soon will. Follow these 5 steps to get them healthy and keep them healthy.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

Master the Ridiculously Strict Pull-Up

Most people who say they can do 10 or more pull-ups are only doing a few REAL pull-ups. The rest are cheated. Get strict to get strong. Here's how.

The Strong Lifter's Guide to Healthy Knees

Leg day shouldn't involve knee pain. Here's how to make your knees feel great again so you lift heavier and crush PRs.

Tip: Activate These Muscles Before Deadlifting

Fire up the right muscles before your big pulls and you'll lift heavier and prevent low back pain. Here's what to do.

Tip: Better Curls, Bigger Biceps

If you want bigger arms, you'll need to fix the way you train them. Stop making these common mistakes.

Tip: Customizing the Squat

It's a mandatory movement pattern, but you need to choose the best variation for your body and goals. Here's a quick rundown.

Tip: Do These Stretches After Squats

Run through these four simple stretches after a lower body workout and feel awesome.

Tip: Do These Two Exercises Before You Lift

Do these fast and explosive dumbbell movements and get psyched up for the rest of your workout.

Tip: Do This Medball Exercise Before Squats

Get your central nervous system ready for heavy squats by doing this simple exercise first.

Tip: Fire Up Your CNS For Better Lifting

Do a couple of these drills before you lift and you'll get the best workout you've had this year.

Tip: Good and Bad Barbell Rows

Great exercise, but are you making these common mistakes?

Tip: Hit the Right Squat Depth

Know the difference between partials, proper depth, and dreaded butt wink. Here's your guide.

Tip: How To Do a Bar Muscle-Up

Break down this complex movement into tiny steps... then do it yourself. Here's how.

Tip: How To Do a Handstand

It builds your shoulders and strengthens your core, but most of all it looks cool. Here's your step-by-step guide.

Tip: How to REALLY Spot the Bench Press

Spot like a pro. Here's exactly how to do it.

Tip: How to Stop Sucking At Pistol Squats

From basic to advanced progressions, here's how to finally nail this move without falling down.

Tip: Reassess Your Squat

Here's what you need to know about knee position, butt wink, and more.

Tip: Restore Mobility Through Your T-Spine

Want to push your limits in the gym? Then you need this.

Tip: Skin the Cat for Better Mobility

Do this before you do overhead pressing exercises for better shoulder mobility. Bonus: It builds a strong core too.

Tip: Soft Tissue Work for Heavy Bench Pressers

Use this simple technique to prevent overuse injuries and ease your elbow pain.

Tip: Spot the Squat Like a Pro

The do's and don'ts of proper spotting.

Tip: The Best Hip Hinge

This fundamental movement pattern is, well, fundamental. But try this before you jump into deadlifting.