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Tip: The Most Popular Bad Exercise

You've seen people doing this in your gym. Here's why it's idiotic.

Tip: The Most Underrated Factor in Training

Spoiler alert: It's tempo. Here's how to manipulate it for hypertrophy, strength, and even fat loss.

Tip: The New-Exercise-Only Week

Flex your programming muscles, make your joints feel better, and accelerate progress. Here's how.

Tip: The No-Rest Muscle Building Workout

Short on time for today's workout? Try this.

Tip: The Number One Thing That Needs to Change

The longer you've been lifting hard, the more this advice applies.

Tip: The One Exercise You Need to Do More Often

It improves posture, shoulder health, and much more. Check it out.

Tip: The One-Arm Row is Overrated

To really build your back, there are better options and variations. Check this out.

Tip: The Optimal Amount of Time Off

Now we know exactly how much time we can take off between training and a strength competition. Check out the new science.

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: The Power Exercise for Delts and Traps

Take a bodybuilding exercise, mix in an athletic movement and what do you get? A new way to add size to your shoulders and traps.

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 Pros and Cons of Extreme Rep Ranges

Want muscle? Use the 8-12 rep range most of the time. Here's why, and when to go extreme with low and high rep ranges.

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 Straight-Fire Glute Exercise

Yeah, these are gonna burn. But in a good way that builds your butt.

Tip: The Super Lunge

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