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10 Rules for Steroid-Free Lifters

Controversial lifting advice from a bodybuilding coach who ditched drugs and got a new perspective on what works and what doesn't.

Tip: The 5-Minute Upper Body Finisher

Finish off your next workout with this killer body weight circuit and leave the gym extra pumped.

Tip: The Landmine Exercise for Athletes

Build explosive core strength with this powerful move.

Tip: The No-Cheat Lateral Raise

Get a stronger mind-muscle connection with this exercise and get ready to get wide!

Your Guide To Heavy-Light Training

You don't have to choose between looking great and performing well. Achieve both goals with this training plan.

Tip: The Full-Body Lunge

This drop set will annihilate your legs AND your upper back, traps, biceps, and abs. Check it out.

Tip: Build Big Shoulders With Bodyweight

Develop this skill and you'll not only build your delts and triceps, you'll also improve your shoulder health. You might even have some fun.

Tip: The Cure For Stubborn Medial Delts

Can't get your side delts to grow? You may be training them wrong. Here's what to do instead.

Tip: 4 Unique Exercises for a Stronger Grip

Crank up your grip strength by tweaking four exercises you're probably already doing. Here's how.

Tip: Go Slow, Hold, and Explode

Eccentric-isometric training blends together three different training stimuli to bludgeon your muscles. Here's how it's done.

15 Exercises for a Powerful Upper Body

You don't need to be a powerlifter to benefit from power training with bands. You don't even need a bar. Try these fast exercises.

Tip: 4 Questions You Need to Ask Yourself

Your honest answers to these questions are more important to your lifting success than any specific program or diet. Check 'em out.

Tip: The Exercise To Do Before Deadlifting

Warm up with this simple move and you'll be able to deadlift more weight safely. Check it out.

Tip: Two Back Muscles You're Missing

To build a topographic back, you need more than lat exercises. Here's what you're missing plus two exercises to target those muscles.

Tip: The Ultimate Triceps Isolation Exercise

Really nail those suckers with this unique cable exercise.

Tip: Your Lateral Raises Aren't Working

If your traps take over, this exercise won't do much for your delts. Here's how to fix that problem and finally build some broad shoulders.

Tip: You've Gotta Try This New Leg Exercise

Unlike conventional hack squats, this landmine version allows you to find the perfect groove for your joints. Check it out.

The New Big 3 for Non-Powerlifters

Unless you're a powerlifter, stop with the emphasis on bench, squats, and barbell deadlifts. There are better masters to serve. Here they are.

More Gains in Less Time: 5 Pro Tips

These strategies will allow you to make greater gains by doing more work in the gym in a given amount of time.

Tip: Master the Pendulum Pull-Up

Build your upper back with a twist on this classic bodyweight exercise.

The 6 Mandatory Angles for a Big Back

The back does way more than you think, and you're probably not challenging it optimally for growth. Add these exercises.

5 Violent Core Exercises

These athletic core exercises require some degree of powerful, explosive, or fast movement. Master them and get better at everything.

Tip: How Limb Length Affects Training

Limb length relative to torso length is one of the main factors that determines which muscles receive the most stimulation. Info here.

Tip: How to Get Better Results with Chin-Ups

Make this change and you'll build bigger biceps and lats. Oh, and your joints will feel better.

Tip: Box Step-Offs for Big Legs

It's time to stop working out in just two dimensions. Add some frontal plane movement with these four step-off variations.