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The Simple 7 Warm-Up

Your warm-up shouldn't be boring or ineffective. Here's how to stretch the right parts, move with ease, and prepare to destroy your workout.

Push-Pull-Legs: The Ultimate Split

Training one body part per day is outdated, and full-body workouts don't always cut it. Push-pull-legs is superior for any goal. Here's why.

Tip: From Block Pull to Deadlift

This training method works great for short-armed lifters who struggle with the deadlift.

The Best Reps for Size and Strength

Certain muscles respond much better to specific rep schemes. Here's how many reps to do for back, quads, chest, shoulders, and more.

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.

The Best Bench Press Tip

Want a bigger bench? Want a bigger chest? Get both. Here's what you need to know.

Tip: 3 Fresh Ways to do Farmer's Walks

Standard farmer's walks are awesome for building full-body strength and metabolic conditioning. Now try these cool specialty variations.

Tip: Supersize Your Weight Stack

Here's a nifty trick that lets you easily slap on 10, 25, or 35 pounds to a cable weight stack.

The Very Best Machine in the Gym

Free weights are usually best, but not always. We asked 6 coaches and pros about their favorite machine and how they like to use it. Check it out.

Tip: The Safest Chest Press

This lift is easy on your joints, kind to your shoulders, and polite to your achy elbows. And it'll still get you super strong.

The Smart Lifter's Guide to Recovery Weeks

Deloads are often misused. They can accelerate your gains, but they can also derail them. Here's how to make a better plan.

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.

Are you REALLY Strong? Or Just Barbell Strong?

Building total-body strength takes more than three lifts. Add these exercises to your plan and see how strong you can really get.

Tip: The GHR

With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.

Tip: Use Exact Antagonist Exercises

Training opposing muscle groups together, like chest and back, is effective. But for best results, use precise pairings. Info here.

The End of 3x10

Still doing three sets of ten on everything? There are better ways. Here's how to use varied sets for fast size gains or massive strength gains.

Tip: Free Weights, Machines, and Tribal Thinking

To get better, question the rules, just like great coaches do. Here's how one coach did it.

Tip: 1RM Training – Risk vs. Reward

Why you should stop focusing so much on your one-rep max and what to do instead.

Tip: Roll the Bar, Set a Deadlift PR

World record deadlifts have been set using this method, but some powerlifters hate it. Check it out.

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.