Change up your workouts or you'll stop making progress. But change them too often and you'll never get good. Here's how to find the balance.
Following a program isn't realistic or even smart for many experienced lifters. At a certain point, you'll probably want to go “program-free.” Here's how.
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.
Training one body part per day is outdated, and full-body workouts don't always cut it.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.
This training method works great for short-armed lifters who struggle with the deadlift.
Certain muscles respond much better to specific rep schemes. Here's how many reps to do for back, quads, chest, shoulders, and more.
This exercise will boost your deadlift and build your flat butt... but it looks weird. Who cares? Be weird.
Want a bigger bench? Want a bigger chest? Get both. Here's what you need to know.
Standard farmer's walks are awesome for building full-body strength and metabolic conditioning. Now try these cool specialty variations.
Here's a nifty trick that lets you easily slap on 10, 25, or 35 pounds to a cable weight stack.
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.
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.
Deloads are often misused. They can accelerate your gains, but they can also derail them. Here's how to make a better plan.
Hitting each muscle group twice per week is perfect for most lifters. But how do you organize your training? Try these three splits.
Building total-body strength takes more than three lifts. Add these exercises to your plan and see how strong you can really get.
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.
Training opposing muscle groups together, like chest and back, is effective. But for best results, use precise pairings. Info here.
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.
To get better, question the rules, just like great coaches do. Here's how one coach did it.
Why you should stop focusing so much on your one-rep max and what to do instead.
World record deadlifts have been set using this method, but some powerlifters hate it. Check it out.
This old school strategy has several benefits for today's lifters. Check 'em out.
If a coach never updates his ideas, he's probably a crappy coach. Here's what several experts have changed their minds about.
Try this to improve the quality of your workout or bounce back from an injury.
Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.