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Rippetoe Goes Off

Rip has a few questions for you about unilateral exercises, imbalances, exercise variety, and why you're such a wussy.

Tip: The 4 Single-Leg Exercises You Need

Improve your strength, performance, and overall physique with these moves.

The Problem With Heavy Weights

Sounds like blasphemy, but chasing numbers on the bar can sometimes wreck your gains. Here's why, plus four ways to fix the problem.

Tip: The 4 Things That Trigger Muscle Growth

Sadly, many lifters only know about a couple of these. Here's a quick hypertrophy refresher course.

Tip: Good and Bad Barbell Rows

Great exercise, but are you making these common mistakes?

The Isolation Exercise Checklist

Just doing the big basic exercises leaves lots of gaps in your development. Here's how to target those muscles that the basics don't touch.

The Hardgainer Prescription

Some people really do have a genetic disadvantage when it comes to muscle growth. Here's why and exactly what to do to fight it.

Tip: The Truth About Inflammation and Healing

Most of what we do today to heal minor injuries and relieve soreness is actually delaying healing and maybe even muscle growth. Info here.

Tip: Science Reveals the Best Workout Split

Finally, a study that compares split routines with whole-body routines to show which one leads to more muscle.

Tip: Bigger Forearms in 3 Minutes per Week

Do this quick routine once per week and you'll be shocked by your newfound gains.

Tip: A Different Way to Bench Press

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

The 4 Dumbest Things Beginners Do

Newbies often waste their first year or two of training. They should be taking advantage of this magical time. Here's what to avoid and what to do instead.

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: The Upper/Lower Split: Pros and Cons

This is a better option than the traditional bro-split you see many people using, but it does have its drawbacks. Info here.

The Best Rep Scheme for Greater Gains

Not getting any stronger? Not getting any bigger? Use this method to get your gains going again.

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: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

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: Kill the Inner Chest Myth

Stop trying to train your inner chest. Here's why.

The Final Word: Free Weights vs. Machines

Some say free weights are best. Some say machines are best. They're both being narrow-minded. Here's the real science.

Tip: The Bro-Assisted Chest Builder

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

Tip: 3 Guaranteed Ways to Build Bigger Traps

How and when to nail your traps for surefire new growth.

Tip: The Efficient Lifter vs. The Effective Lifter

You're either one or the other. Figure out which and you'll be more likely to reach your goals.

Tip: Get Just a Bit Soft

Want to build muscle? Like a lot of muscle? Get ready to lose your abs for a while. Just do it wisely. Here's how.