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Tip: The Full-Body Lunge

This drop set will annihilate your legs AND your upper back, traps, biceps, and abs. Check it out.

Your Guide To Heavy-Light Training

You don't have to choose between looking great and performing well. Achieve both goals with this training plan.

Tip: The No-Cheat Lateral Raise

Get a stronger mind-muscle connection with this exercise and get ready to get wide!

Tip: The Landmine Exercise for Athletes

Build explosive core strength with this powerful move.

Can YOU Pass the New Army Fitness Test?

All soldiers have to pass the new combat fitness test. Could you? Here's how to prepare yourself.

Tip: The 5-Minute Upper Body Finisher

Finish off your next workout with this killer body weight circuit and leave the gym extra pumped.

10 Rules for Steroid-Free Lifters

Controversial lifting advice from a bodybuilding coach who ditched drugs and got a new perspective on what works and what doesn't.

Tip: Replace the Rear-Delt Raise

Here's a better way to target your posterior delts.

30 Days of Shoulders: 1-10

Make your delts bulletproof, then make them stupid big. Here's how.

Tip: Master the J-Row

Build a better back with this one-arm row variation.

Tip: Easy Ways to Do the Hardest Ham Exercise

This hamstring move is notoriously brutal and it usually requires a partner. Here's how to do it anywhere without a buddy.

6 Push-Up Workouts for Hypertrophy

Make push-ups great again with these complexes that will challenge even the most advanced lifter.

The Real Driver of Muscle Growth

A 6-month long study used experienced lifters to pinpoint what amount of volume would build the most muscle and strength. Here's what they found.

Fear of Muscle: What Women Need to Know

Are you a woman who's afraid of growing too muscular? Do you know a woman who is? Read this and alleviate that fear.

Tip: Inside-Out Shoulder Strength and Mobility

CrossFitters have shoulders of steel and excellent mobility, even if they look silly doing pull-ups. Here's their secret.

Tip: Do Sprint Snacks to Build Conditioning

New research shows short bouts of high-intensity cardio done throughout the day work just as well as doing them all at once. Info here.

30 Days of Shoulders: 11-20

Shoulders are hard to keep healthy when you're trying to get them big and strong. Fix that now with these tips.

Tip: The Best Deadlift for Glutes

Scientists wire up a bunch of lifters to see which type of deadlift is best for working the glutes and hamstrings. Here are the results.

The Best Damn High Volume Workout Plan for Natties

Not on steroids? Grow anyway with this smart training approach.

Tip: The Athlete's Floor Press

Crank up the effectiveness of the floor press with this simple twist. Bonus: You'll be able to lift more weight too.

Tip: Should You Bench With Your Feet Up?

A new study says you should bench with your legs up for maximum muscle fiber recruitment, but are they right?

Tip: The Cable Chop for Rear Delts

All the reverse flyes in the world won't build up your lagging posterior delts. Add this move to shoulder day.

Tip: A New Way to Hammer the Triceps

The long head of your triceps is mostly what makes it look big, but many triceps exercises don't hit it very well. This one does.

Tip: Strong Legs, Ready-For-Anything Knees

Use these two lunge variations to build your legs AND protect your knees.