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The Isolation Exercise Checklist

Just doing the big basic exercises leaves lots of gaps in your development. Here's how to target those muscles that the basics don't touch.

Tip: The Best Hip Hinge

This fundamental movement pattern is, well, fundamental. But try this before you jump into deadlifting.

One-Rule Diets That Work Every Time

Keep it simple and get ripped. Here are 4 one-sentence plans that require a little discipline but not an ounce of overthinking.

Tip: Fix Those Tight Shoulders Fast

Test and improve shoulder rotation with this exercise.

Tip: Customizing the Squat

It's a mandatory movement pattern, but you need to choose the best variation for your body and goals. Here's a quick rundown.

The Hardgainer Prescription

Some people really do have a genetic disadvantage when it comes to muscle growth. Here's why and exactly what to do to fight it.

Tip: One Exercise for a Strong Posture

Build your upper back and neck with this unusual exercise. You'll stand straighter and lift heavier.

Tip: The Truth About Inflammation and Healing

Most of what we do today to heal minor injuries and relieve soreness is actually delaying healing and maybe even muscle growth. Info here.

Tip: Science Reveals the Best Workout Split

Finally, a study that compares split routines with whole-body routines to show which one leads to more muscle.

Tip: Bigger Forearms in 3 Minutes per Week

Do this quick routine once per week and you'll be shocked by your newfound gains.

Tip: A Different Way to Bench Press

Save your joints and recover faster with this bench press variation.

Tip: The Butt Muscle You're Missing

Strengthen this part of your glutes and you'll improve your squats and deadlifts. You might even relieve some lower back pain.

The 4 Dumbest Things Beginners Do

Newbies often waste their first year or two of training. They should be taking advantage of this magical time. Here's what to avoid and what to do instead.

Tip: A Much Better Way to Upright Row

Replace the barbell and you'll stimulate more growth and keep your wrists and shoulders healthier. Here's how.

Tip: The Upper/Lower Split: Pros and Cons

This is a better option than the traditional bro-split you see many people using, but it does have its drawbacks. Info here.

The Best Rep Scheme for Greater Gains

Not getting any stronger? Not getting any bigger? Use this method to get your gains going again.

Tip: Full-Contractile Range Tri-Sets

No muscle fiber is safe with this training method. Here's how to use it to build wider shoulders.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Lost Strength: The Missing Exercises

You're already doing the big basics, right? Now add these. You'll get stronger, perform better athletically and get more jacked.

Tip: The Ultimate Move For Tricep Growth

Train your triceps and protect your elbows. Build big arms and healthy joints with this pressdown variation.

Tip: Recovering? Reset your PR's

Getting back into the gym after being injured? Here's how you need to think about personal records.

Does Soy and Soy Protein Feminize You?

Soy was once thought to shrink your balls and make it harder for you to put on muscle. Does current research back up those fears?

Tip: Kill the Inner Chest Myth

Stop trying to train your inner chest. Here's why.

Tip: Are Phytates Killing Your Protein?

Be careful about what you eat with your protein. Here's why.