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Tip: How Much Muscle Can I Build in a Month?

It depends on how long you've been lifting and a few other things. Here's the breakdown of what you can expect.

The Most Complete Upper-Body Exercise

Muscle-ups might just be the best upper-body exercise around. Here's how to do your first one, plus 10 advanced variations.

Tip: An Unconventional Way to Build Forearms

This bodyweight move not only builds your forearms, it's a great way get ready for serious gymnastic-based training.

Tip: A Better Way to Stretch Your Chest

How to stretch your pecs without wrecking your shoulders.

A Fatal Mistake in Size Training

Most training programs focus on adding weight to the bar, but the best way to add muscle is to focus on volume. Here why and how to do it.

Tip: Am I Lean Enough to Start a Mass Phase?

Is it time for a bulking phase? Are you sure? Here's an easy guideline to follow.

8 Things You're Not Supposed to Do... That Work

Sometimes the rules need to be rewritten. Here are eight supposedly wrong things that work great for these experts.

Tip: Stop Stretching Your Lower Back

Stretches for the low back can backfire, leading to more tightness and pain. Do this instead.

Tip: The Best Exercise for Hip Mobility & Strength

Your hips are designed to be mobile and powerful. So train them that way. Here's how.

Tip: Young vs. Old: Who Wins?

A surprising study looks at the recovery rates of 20-somethings vs. 40-somethings.

Tip: How to Lift Until You're 100

It takes an open mind and a big toolbox to keep progressing as an experienced lifter. Here's what you need to know.

10 Rules for Building Muscle Without Getting Fat

Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.

Tip: Know Your Anatomy, Build Bigger Traps

To build all three portions of the traps, do exercises for each... not just shrugs. Here's how.

Tip: The Number One Thing That Needs to Change

The longer you've been lifting hard, the more this advice applies.

Why Women Should Train Harder Than Men

Women not only need to train harder than men, their physiology makes it so they can. Here's what every female lifter needs to know.

Tip: Fix This Common Deadlifting Mistake

Many people are unaware they're doing this. Check it out.

Tip: Body-Build to Keep Strength Gains Coming

Hypertrophy training should always be a part of your plan, even if your primary goal is strength. Here's why.

3 Popular Stretches That Suck

These stretches are common, but they often lead to even more painful problems. Here's what to do instead.

Tip: For Maximal Strength, Periodize Your Training

Only newbies can bring up every lift at the same time. Once you get stronger, you'll have to get smarter. Here's how.

Tip: The Right Way to Use a Chest Machine

Chest press machines work, but they can also wreck your joints. Here's how to get around that.

Tip: Your Shrugs Are Too Heavy

Set your ego aside, use better technique, and build traps so big they impair your hearing. Here's how.

Tip: One Easy Move to Relieve Low Back Pain

Do this for 5-10 minutes per day to ease low back tension and soreness.

Tip: Find Your Every-Day Max

Use your EDM as the foundation for planning your workouts. Here's why.

Tip: Attack the Bar Violently

Build strength and set new personal records using compensatory acceleration training. Here's how.

The 6 Foundational Movement Patterns

To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?