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Tip: Eat This Much Protein Per Meal

The experts were horribly wrong about how much protein you could absorb in one meal. Here's the new science.

Tip: Hip Thrust for a Stronger Squat

Can this butt-building exercise actually improve your back squat? Researchers have taken a look. You may be surprised.

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.

Tip: The Best Bench Press for Athletes

Close grip or traditional grip? If an athlete wants to transfer strength into power, here's what science says is the best choice.

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.

Tip: The Best Squat Variation You're Not Using

Build your legs, boost your regular squat, and work around injuries with this butt-busting variation.

Tip: Rest Periods: Sit or Walk Around?

What's more important, active recovery between sets or resting as much as possible? This new study on CrossFitters sheds some light.

Tip: The Bench Press Tip No One Talks About

Bodybuilders and recreational lifters need to do the opposite of what powerlifters do. Here's why.

Tip: This Exercise Beats Squats for Glute Gains

You've seen the squat-booty memes, but the squat came in last for glute activation when compared to two other exercises.

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 Best Chest Exercise Since 1911

For complete chest development, don't forget this classic. Bonus: There's a new way to do it for even better results. Check this out.

Tip: How to Beat Stress-Induced Insomnia

Work stress leads to bad sleep. And bad sleep saps your willpower and leads to poor food choices at night. Here's how to break the cycle.

Tip: The Art of the Batch Prep

Avoid decision fatigue, improve diet adherence, and reach your body comp goals. Here's how.

Tip: The Ridiculous Truth about Salt

Is there really a link between sodium and hypertension? Here are the facts.

Tip: Keep Your Diet Boring

What does a boring diet plan have to do with willpower and getting shredded? Quite a lot actually. Here's why.

Tip: Apple Cider Vinegar, Omega-3s, and C3G

Insulin sensitivity. You want to optimize it for mass gains or fat loss. Here's how to do it.

Tip: Do More Reps for Real Life Strength

Here's why everyone needs to add some higher-rep sets to their workouts.

Tip: For Mass, Drink Your Food

This pro needs 350g of protein and 1100g of carbs per day to pack on the mass. You do not, but you can adopt his diet strategy.

Tip: Go Heavy Without Going Heavy

For the experienced lifter, this effective training method allows you to build strength without all the risky 1RMs.

Tip: Get Ripped with the Proximity Effect

Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.

Tip: Deadlift – Trunk Flexion vs. Hip Flexion

Hip flexion good. Trunk flexion bad. Here's why and what each looks like so you can make sure your form is correct.

Tip: Build Quads & Glutes, Even With a Bad Back

Low back acting up? You can still train your lower body hard. Try this.

Tip: The Deadlift & The Nervous System

Deadlifts are awesome, but they can also smash your CNS. Here's why and how to avoid it.

Tip: The Best Way to Boost Time Under Tension

For best results, should you do slow reps or just more reps per set? Check out the new science here.