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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.

Row Every Day: The Thick Back Solution

Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.

Tip: Do Your Workout in Reverse

This old school strategy has several benefits for today's lifters. Check 'em out.

8 Things Coaches Have Changed Their Minds About

If a coach never updates his ideas, he's probably a crappy coach. Here's what several experts have changed their minds about.

Tip: The 4-Second Negative

Try this to improve the quality of your workout or bounce back from an injury.

Tip: Know Your Benchmarks, Then Smash Them

Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.

Tip: Do This Before Every Workout

This is so obvious, so essential, that many lifters tend to overlook it.

Tip: Parkinson's Law and Effective Workouts

Know this law. Get better results from your training. Check it out.

Tip: Master the Meadows Row

Build your stubborn back with this soon-to-be-classic mass builder.

Tip: Have a Plan, But Embrace Imperfection

Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.

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: Does Rep Tempo Really Matter?

Probably, but a new study says that we might be way overthinking it. Check it out.

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.

17 Not-So-Obvious Signs That Your Form Sucks

Everyone thinks they use great form. They don't. Here are some weird ways your body is telling you your form sucks.

Tip: The Complete Chest Exercise

This pressing variation trains both functions of the chest for complete pec development. Check it out.

3 Days a Week is All You Need

Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.

Tip: The Missing Biceps Exercise

To maximize arm size, you need to add this biceps movement to your program.

Tip: Two Next-Level Delt Exercises

Here's how to make two staple shoulder exercises even better.

4 Horrible Truths About Pro Bodybuilding

Becoming a pro bodybuilder often means turning into a jerk, losing the people you care about, going broke, and ruining your health. You in?

Tip: Wider Delts, Healthier Shoulders

Build your shoulders while preventing injuries with this stability-tension superset.

Expert Advice for the Over-40 Lifter

What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.

Tip: Science Finds the Best Butt Exercise for Women

A study involving weight-trained women finds that one glute exercise works better than the others. Check it out.

Make Any Workout Better, Instantly

Here are six adjustments you can make to any workout program to make it more successful.

Tip: Science Discovers How Much Protein You Need

How many grams per day? A giant meta-study comes up with a definitive answer for lifters.

Tip: Want Size? Build Reps, Then Add Weight

Here's a simple progression method that works every time, yet most people have never tried it.