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The Primary Pattern Workout Plan

Train each of four primary lifting patterns every workout, then choose two optional exercises. Simple and effective. Here's how to set it up.

Tip: The 1.5 Method for Squats

Use this method to build your quads and improve the bottom position of your squat.

Tip: Two Tips for Perfect Deadlifts

These simple cues will make your deadlift feel awesome, keep you safer, and help you pull more weight.

The Sustainable Diet for Lifters

Most people fail at dieting because they eat and train like competitors. Here's a simple way to avoid the extremes, lose fat, and maintain leanness.

Tip: Does Compression Gear Really Work?

Do those tight shirts and pants really improve workouts and recovery? Here's the science.

Tip: How to Get More Gains on Back Day

Follow this simple rule and get better results from your pulling exercises.

The Very Best Way to Build Forearms

I lift hard and I can crush you. That's the message big forearms send the world. Here's how our pros and experts train them.

Tip: Do These Stretches After Squats

Run through these four simple stretches after a lower body workout and feel awesome.

Tip: The Descending Set Bench Press Workout

Train for strength and hypertrophy in the same workout. Here's how.

American Men: As Fertile as Dead Hamsters

Sperm counts have declined 59%. Here's why you should care, even if you're not ready to make babies.

Tip: Reassess Your Squat

Here's what you need to know about knee position, butt wink, and more.

Tip: The 6-12-30 Method for Big Quads

Your legs don't want to grow. Force them with this tough tri-set.

Tip: Immunize Yourself Against Fat Gain

Consume a little bit of this substance every day to prevent fat gain or lose fat. Here's the science.

Tip: The 100 Rep Pyramid

A new twist on a classic muscle-building method. Check it out.

Tip: Fix Your Core, Free Your Hips

Do this before lower body workouts and dramatically boost the training effect.

Tip: Consistency Beats Intensity

When it comes to training or diet, consistency is key. Here's why and what to do if you have to miss a workout.

Emma Stone Gains 18 Pounds of Muscle

For her new movie, Battle of the Sexes, the actress hit the weights and packed in the protein. Trainer Jason Walsh outlines how she did it.

Tip: How to Stop Sucking At Pistol Squats

From basic to advanced progressions, here's how to finally nail this move without falling down.

Tip: The Coolest Exercise With the Most Benefits

Master the L-sit to handstand to strengthen your core, build triceps, and keep your shoulders mobile.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

Tip: Don't Drink the Wrong Kind of Coffee

Coffee can prevent disease and extend life, but only if you drink the right kind.

Tip: Pain vs. Discomfort vs. Progress

A smart lifter knows he has to get out of his comfort zone, but the wise lifter also knows to avoid pain. Here's the difference.

CrossFit for Meatheads

Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

Tip: Build a Strongman Grip and Big Forearms

Want a crushing grip and the forearms to match? Ask a strongman how he trains. We did.

Tip: A New Way to Do Chest Dips

The pin dip variation will hit your pecs in a whole new way, plus it nails the traps and triceps. Check it out.