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Tip: The PPL Training Split

If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.

Tip: The Pros and Cons Lifting Belts

Will using a lifting belt really weaken your core? Here's what you need to know.

Tip: The Raise & Hold For Big Shoulders

The growth begins when the burn kicks in! Try this scorching superset for better delts.

Tip: The Real Effects of Competition Dieting

Female competitors combine strict dieting with intense training to get ready for a show. Now science has looked at the consequences.

Tip: The Real Science of Leg Extensions

Leg extensions are bad, right? Dangerous and useless? Well, not so fast. Here's the science.

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 Right Reps for the Right Equipment

Choose rep ranges like this to organize your training for better gains.

Tip: The Right Rest Period for Strength Gains

How long should you rest between sets? If your main goal is strength, follow the guidelines here.

Tip: The Right Way to Use a Chest Machine

Chest press machines work, but they can also wreck your joints. Here's how to get around that.

Tip: The Silly-Looking Exercise Your Glutes Need

This exercise will boost your deadlift and build your flat butt... but it looks weird. Who cares? Be weird.

Tip: The Sissy Machine That'll Get You Strong

The wimpiest machine in the gym can actually help you build strength and muscle. Who knew? Try these two exercises.

Tip: The Smart Way to Lift Twice a Day

No, you won't overtrain... if you do it right. And the gains are awesome.

Tip: The Super Lunge

Get more range of motion, build more muscle, and get stronger with this exercise. Check it out.

Tip: The Surprising Truth About Negatives

A meta-study looks at whether lowering a weight slowly really builds more muscle than lifting it fast.

Tip: The Top 3 Training Splits

Hitting each muscle group twice per week is perfect for most lifters. But how do you organize your training? Try these three splits.

Tip: The Trap Bar Exercise You Gotta Try

It's not just for shrugs. Here's how to add slabs of muscle to your back with the trap bar.

Tip: The Triple Dumbbell Press

No, not three dumbbells, dummy, but an overhead press performed with three different techniques without rest. Check it out.

Tip: The Truth About Progressive Overload

Sure, try to add more weight to the bar, but understand that it has its limits, and it's not that great for building mass. Here's why.

Tip: The Truth About Pulldowns

Two studies tell us the truth about grip width and whether pulling to the chest or the neck works better.

Tip: The Two-Day Rule

How long do you have to wait before you train the same muscle group again? Not as long as you may think. Here's why.

Tip: The Ultimate Back-Building Deadlift

Pack muscle onto your back in no time with this challenging deadlift variation.

Tip: The Very Best Way to Row

There are two ways to row: super strict or super cheated. Both are incorrect! Here's how to actually row right for gains.

Tip: The Weirdest Way to Leg Press

Weird? Yes. Effective? Also yes. Check this out.

Tip: The Worst Time to Stretch

Here's when to stretch for best results, plus an overview of the targeted dynamic warm-up method.

Tip: Thibaudeau vs. Kidney Damage

Here's how Coach Thibaudeau fought back, took control of his health, and still managed to get stronger and leaner.