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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: Eat All You Want and Still Lose Fat

A big new study tells us what we've all wanted to hear about food and dieting. Strap on the feed bag!

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: Hit Your Abs and Chest With One Exercise

All you need is big balls. Actually, just one big ball. Check it out.

The 30-Day Bro Diet

The traditional bodybuilding diet looks bland to the general public, but here's why you should try it at least once.

Tip: 20 Reps for Killer Glutes

Build your glutes and your quads with this tougher-than-it-looks exercise.

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: Why Your Vitamin D Isn't Working

Taking vitamin D? Awesome. Just about everyone needs to. Too bad it's probably not working. Here's why and how to fix it.

Tip: Wider Delts, Healthier Shoulders

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

Tip: Metabolic Brownies – The Best Recipe Ever

This high-protein dessert is great for cutting phases, and still delicious even if you're not cutting. Here's the easy recipe.

Tip: Do This Before Heavy Squats

Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.

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.

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.

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.

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.

6 Ways to Lift Hard With Bad Knees

You can have hinkey knees and still train hard. You just have to make a few adjustments to keep them happy. Here's how.

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.