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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: 200 Reps for a Complete Upper Body

Superset these two exercises to build your back, chest, and arms. It's actually a pretty fun and challenging workout!

Tip: 3 Strength Training Mistakes to Avoid

There are some people who need advanced drills and programming. You may not be one of them. Here's how to keep it simple and get strong.

Tip: 4 Weeks to a One-Arm Pull-Up

How many single-arm pull-ups can you do? Really, not even one? Follow this plan and fix that.

Tip: 5 Gym Hacks to Make Life Easier

You're going to wonder why you didn't think of a couple of these!

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: Deadlift Heavy, Protect Your Back

Three ways to pull heavier without wrecking your lower back. Try these proven strategies.

Tip: Do the Flying Pull-Up

It'll make you look like a ninja warrior and it's just plain fun. Master this bodyweight exercise.

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 Before a Squat PR Attempt

These three quick primer exercises will prepare your body for a record-breaking squat.

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: Fix Your Anterior Pelvic Tilt, Feel Awesome

Got lower back pain? It could be caused by this common problem. Here's how to fix it.

Tip: Fix Your Row, Fix Your Shoulders

Here are the most common mistakes made with the horizontal row (and how to fix them).

Tip: Get Your Press Up and Protect Your Back

Stop overarching your lower back with overhead presses. These 4 exercises will strengthen your core, fix your form, and keep you honest.

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.