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Tip: A Different Way to Bench Press

Save your joints and recover faster with this bench press variation.

Tip: A Much Better Way to Upright Row

Replace the barbell and you'll stimulate more growth and keep your wrists and shoulders healthier. Here's how.

Tip: Full-Contractile Range Tri-Sets

No muscle fiber is safe with this training method. Here's how to use it to build wider shoulders.

Tip: The Ultimate Move For Tricep Growth

Train your triceps and protect your elbows. Build big arms and healthy joints with this pressdown variation.

Tip: The Bro-Assisted Chest Builder

Get a training partner for this exercise. Asking for a little help is worth the big gains.

Tip: The Missing Hamstring Movement

You probably have a strength imbalance, and maybe a physique imbalance too. This exercise will fill in the gaps.

How to Keep Making Gains

The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming.

Tip: Hack the Smith Machine for Huge Legs

Do hack squats like this and get a pump that'll make your quads feel like they're gonna pop.

Tip: A New Way to Build Triceps

Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.

Tip: Hammer Your Rear Delts

Most lifters do bent-over flyes to hit their rear delts. Here's what they should be doing instead.

Tip: Get Double the Results from Pullovers

Use this common accessory for pullovers and it'll build your upper body like nothing else.

Tip: Double Barrel Rows for a Bigger Back

Build your back with this strategy you've probably never tried before.

Tip: Lateral Raises Kinda Suck

This exercise may not be doing much for your shoulders. Here's what will.

Get Jacked, Not Skinny Fat

Most guys who try to get huge just end up getting fat. Or worse, skinny fat. Here's why that happens and how to prevent it.

The Exact Reps That Make You Grow

Most of the reps you do are garbage reps. They add volume but they don't grow anything. Here's a new approach to making every rep count.

Tip: A Better Back Extension

Good exercise to hit your hams and glutes, but there's a way to make it even better. Check this out.

Tip: Make the Bench a Better Chest Builder

The bench press is great for overall strength, but not a great pec builder... unless you use these two tricks.

Tip: Fat Loss is About Math, Not Magic

We've been lead to believe that there's something magical about low-carb diets. Nope, it's just basic math. Here's why.

The Best Training Split You've Never Tried

How many days per week should you train each muscle? The truth is, every muscle group is different. Here's your guide.

Tip: The Perfect Number of Sets for Growth

Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.

Tip: Practice Hara Hachi Bu

Hara-what? It's a simple Japanese dietary approach that will keep you lean and mean. Check it out.

The 9 Metrics of Muscle Gain

Are your workouts working? It can be tough to track muscle gains, and the scale alone falls short. Here are nine ways to track your growth.

Tip: Look Worse to Look Better

No, you don't have to gain a ton of fat to build muscle, but you do need to be realistic. Here's a little reality check.

Tip: Unbalanced Training for Bodybuilding

Balanced training is great for beginners, but not so much for the experienced lifter. Here's why.

A Fatal Mistake in Size Training

Most training programs focus on adding weight to the bar, but the best way to add muscle is to focus on volume. Here why and how to do it.