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4 Quick Fixes That Actually Work

Fix your ugly squat, improve ankle mobility, loosen tight hip flexors, and make your shoulders feel awesome. Here's how.

Tip: The Machine That Strengthens Your Pull-Ups

Most assisted pull-up machines will NOT make you better at regular pull-ups, but there is one that will. Check it out.

Tip: A New Way to Build Your Traps

Not only will this exercise strengthen your traps, it'll also keep your shoulders healthy. Check it out.

Tip: Avoid This Pulldown & Pull-Up Mistake

Some people actually think this technique blunder is the correct form. They're wrong. Check it out.

The 5 People Every Lifter Needs to Avoid

There are five types of people out there who will ruin your progress in the gym. Here they are, plus five great people you need in your crew.

Tip: Do Pull-Ups Anywhere Like This

No pull-up bar? No problem. Try this.

Tip: The Cure for Hip Tightness & Immobility

Back pain? Hip mobility issues? This quick fix is for you.

Tip: Do Landmine Lateral Raises

Build your shoulders with this unique exercise that feels great even on well-worn delts.

The Lost Training Method

From squats to Olympic lifts, this "forgotten" type of training has helped shatter PRs and even world records. Check it out.

Tip: Keep Estrogen in Check

Men need it, but if you have too much your health risks skyrocket. Oh, and you'll be a pudgeball. Here's how to keep estrogen under control.

The Food That Changes Your Life

The gut is the second brain of the body. Feed it with this stuff and you can transform your mood, your performance, and your body.

Tip: The Biggest Clown in the Gym

Are you a micro-repper? Don't be. Everyone is laughing at you.

The Bulking Diet Delusion

No male needs to get above 12% body fat to gain muscle at an optimal rate. Seven reasons why a dirty bulk will wreck your body over the long haul.

Reverse 21s for Hypertrophy

Warning: There will be blood. This technique will rapidly add mass your biceps, chest, back, delts, and legs.

Core Training That Isn't Stupid

Drop the planks and crunches. There's a better way. Here's how to really train your core to build overall strength and athleticism.

How to Fix CrossFit

CrossFit hurts a lot of people, and the goal of exercise is to make you better, not worse. There's a simple fix, though.

Tip: Burn Fat With Every Cup You Drink

Drink 3 cups of this a day and you could lose 14 pounds of fat in a year. Here's the science.

Tip: Respect These 5 People in Your Gym

The gym is full of phone-obsessed, squat rack curling wankers. Thank goodness these five awesome types of people are there too. Check 'em out.

Tip: The Mobility Drill You Need to be Doing

Do this on the your next off day to move better and feel better. Take a look.

Tip: The Bad Habit That Makes You Overeat

Not only does this make you eat 385 extra calories a day, it also saps your natural testosterone. Check out the science.

Tip: Lifters Were Stronger 30 Years Ago

The numbers prove that old-time training methods work the best. Here's what you need to know.

Tip: Trigger New Triceps Growth

Tag this onto the end of arm day and you'll get the best pump of your life... and stimulate new muscle growth.

Tip: Choose The Right Weight

Most lifters trying to build muscle are either going too light or too heavy. Here's how to find your sweet spot for hypertrophy.

Tip: Build Your Glutes, Boost Athleticism

Add this exercise to your program if you want complete leg and glute development that transfers perfectly into sports.

Tip: The Worst Protein for Fit People

Brain atrophy, thyroid suppression, and decreased strength. Well, that's not good. Avoid this stuff.