April 22
Tip: The 8-12-8 Method
Here's a crazy-simple way to consistently build size and strength. No fluff, just results.
April 19
Tip: The Single-Leg Exercise You Need
Here's a leg-destroying unilateral move you've gotta try for strength and size gains.
April 18
Tip: GVT Isn’t All It’s Cracked Up To Be
Here's why traditional German Volume Training isn't optimal for most lifters, and what to do instead.
April 14
Tip: Try This Weird Rep-Rest Scheme For Arms
Doing an unorthodox number of reps and taking a really short rest period increased biceps growth by 100% during this study. Take a look.
April 11
Tip: Triceps Giant Set
Perform back to back: 12 cross-body cable extensions, 12 dips, 12 seated dumbbell French presses. Then repeat.
April 10
Tip: Tricep 30’s
In this triceps extension variation, lower to your nose for 10 reps, then to your forehead for 10 reps, then behind your head for 10 reps.
April 9
Tip: Reverse-Grip Pushdown
To enhance your mind-muscle connection, try this. Be sure to roll your knuckles back towards your body and hold for a 2-3 count for 3-4 sets.
April 8
Tip: The Overhead Shrug
This not only works the upper and lower traps, but also trains elevation of the scapula.
April 7
Tip: A Giant Set for Giant Triceps
Combine rope pushdowns, overhead extensions, and dips into one giant set for guaranteed gains. Do 4 sets, 12 reps for each exercise in the giant set.
April 4
4 Things Bro Science Got Right
Meatheads were right about a lot of things, but they got a whole bunch of other stuff dead wrong. Let's break it down.
Tip: The 6 Keys to Big, Strong Triceps
Suffer from TTS (Tiny Triceps Syndrome)? Here's the cure.
April 3
How to Build Big Legs With Bad Knees
Got angry knees? Here are the five best exercises to allow your legs to keep growing while keeping your knees happy.
Tip: 4 Calf Training Essentials
What do you do if your calves are small even though you train them three days a week? Try these fixes.
Tip: 70-Degree Smith Machine Row
Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.
April 2
10 Training Blunders You Don’t Want to Make
Make these common mistakes and you'll be small, weak, and injured instead of big and strong.
Tip: The Rogue Shrug
This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.
March 31
Tip: Standing Cable Row with Stretch
A good variation to use if you're already hitting the lower back hard on barbell lifts and want to take a break from traditional rows.
March 30
Tip: Cable Rows with Ab Straps
Here's a great rowing variation to use if barbell rows are too tricky for your cranky lower back.
March 29
Tip: The 80-Degree Seated Overhead Press
A slight incline allows you to press at a shoulder-friendly angle.