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Front-foot-elevated-split-squat
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Tip: Front Foot Elevated Split Squat

For more quad emphasis, try this split squat variation.

Tip: Stop Bouncing Your Deadlifts

Most of the time you're just cheating yourself... and you look stupid. Here's why it completely trashes the training effect.

Better Than CrossFit and Powerlifting

Powerlifting has a total – the sum of its three lifts. CrossFit has a total too. But are they really the best tests of athleticism? Enter the Pendlay total.

Tip: 3 Unique Fat-Loss Tips

Try these two surprising but common-sense tips and one really cool kitchen-chemistry tip to make fat loss a lot easier.

Peterson-step-up
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Tip: Peterson Step-Up

Finish off leg day with these. Looks easy, but your quads will be on fire.

Tip: A Recovery Protocol for Power Athletes

What happens when you combine several popular recovery methods? This new study tested it out.

Lifters Over 30 Need to Get Real

You still have decades left in your training career, but you need to start doing these four things before it's too late.

Tip: Scam – Grass-Fed, GH-Free Protein Powders

These expensive protein powders aren't giving you anything you won't get from non-grass fed, non-organic protein powders. Here's why.

Cross-body-plank

Tip: Cross-Body Plank

If you can plank for more than 30 seconds, you need a more advanced variation. Try this.

Tip: Bicep Tears and Back Problems

Deadlifting with a mixed grip (one hand under, one hand over) is a mistake for most lifters.

10 Great Food Hacks for Lifters

Diet is the hardest piece of the puzzle for most lifters and athletes. But these tips will lighten the load. Here's how to eat better with ease.

Tip: Eat More, Get Ripped

Trying to lose fat? Can't drop calories any lower? Then it's time to reverse diet and keep the fat loss coming. Here's how.

Goblet-and-hack-squat-superset
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Tip: Goblet and Hack Squat Superset

For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.

Tip: Squatting Misses This Leg Muscle

Squats rock, but they actually don't give you complete quad development. Here's what gets skipped and what exercise will fix it.

5 Alternatives to a Painful Squat

If squatting causes pain in your low back, knees, or shoulders, try one of these pain-free exercises that'll still get you big and strong.

Tip: The Most Important Mealtime Strategy

Eat your meals this way and you'll be able to control your waistline better than ever before.

Lateral-shuffle-2-step

Tip: Lateral Shuttle 2-Step

Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.

Tip: No Need to Hate on Lifting Straps

Straps are used by pro bodybuilders, figure competitors, strongmen, and even powerlifters, so why the outrage? Here's how to use them wisely.

The 16:8 Fasting Diet

There are a ton of different ways to fast. Here's one that's not too painful and will get you shredded fast.

Tip: Surprising New Research on Rep Ranges

If you train upper body with this specific rep range while working the lower body with another specific range, you'll make lots more progress.

Dragon-flag-workout

Tip: Dragon Flag Progressions

Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.

Tip: Muscle Building Exercises for Weightlifters

Love the Olympic lifts but also want to look like you lift? Add these accessory moves to your plan.

Tip: Booze It Up, Get Healthy at the Same Time

New research shows that the world's most popular alcoholic drink has some surprising health benefits.

Chest-supported-dumbbell-row

Tip: Chest Supported Dumbbell Row

This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.

Tip: Build Glutes with Accommodating Resistance

Smoke that butt with these two banded exercise variations.