January 24
Tip: The Rear Delt Swing
Not feeling your rear delts with bent-over lateral raises? Do these higher-rep swings to finish off shoulder day.
Tip: Body Fat Percentage and Muscle Loss
How do you keep muscle while losing fat? Answers here.
January 23
Tip: In Defense of Higher-Rep Compound Exercises
Some coaches say to never do high reps with compound barbell movements. They're wrong. Here's why.
Tip: Cable Straight-Arm Pulldown Drop Set
Hit your lats throughout the range of motion with this untraditional drop set.
Tip: Fix Your Row, Fix Your Shoulders
Here are the most common mistakes made with the horizontal row (and how to fix them).
January 22
Tip: Deadlifting – The Recovery Issue
After making some fast progress, is your deadlift now stuck in a rut? Here's how to fix that.
Tip: One-Arm Cable Rear-Delt Flye Drop Set
Change the angle to really nail your rear delts.
January 21
Tip: Front Shoulder Raise Drop Set
Build full-range strength with this drop set by going from sitting to supine.
January 20
Tip: The Curtsy Lunge
Nail your glutes and challenge your overall mobility, stability, and strength with this lunge variation.
Tip: Healthed-Up Cheesecake Brownies. Seriously.
Treat yo' self! (While meeting your daily macros and making serious gains.) Try this easy recipe.
This Common Pain Pill Attacks the Testicles
Better think twice about that stuff you take for pain relief. It makes your testicles act like they're 90 years old.
January 19
Tip: Calf Training – The Right Way
Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.
Tip: Banana Nut Muffins for Bodybuilders
Store-bought muffins are a total calorie bomb. Make these instead and get fewer carbs and calories, plus more protein.
January 18
Tip: The Most Common Bench Press Mistake
If you're not a powerlifter, should you be testing your bench press 1RM often? Here's the answer.
Tip: The Two-Up, One-Down Calf Press
Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.
Tip: 6 Surprising Ways to Avoid Cold or Flu
It's hard to make progress in the gym if you're sick. Here are some unusual ways to avoid it.
January 17
Tip: Banded Rows – Silly or Effective?
Bands are great tools for adding accommodating resistance, but do they work for one-arm rows? Sorta. Info here.
Tip: Ditch the Kroc Row
Yes, it looks kinda cool, but you probably don't need it. Do this instead.
Tip: Standing Calf Raise, Rest-Pause
Hit failure at 12-15 reps, rest only 20 seconds, then repeat for as many reps as possible.