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Rock-Hard Glutes, Strong Hamstrings

Lunges aren't just for quads. There are several knee-friendly variations that'll pack muscle onto your butt and hams. Here they are.

Tip: How to Squat For a Better Butt

The squat isn't the best exercise for glutes, unless you tweak it to focus on glute activation. Here's what to do and what NOT to do.

Tip: The Complete Neck and Shoulder Solution

Achy neck? Messed up shoulders? This can help.

Tip: The Most Dreaded Workout

Whether used as your main workout or tacked onto the end, this training method will turn you into a machine... if you survive.

The Best Squat You Haven't Tried

No squats, no gains. But you don't have to put a bar across your back to do them. Try this!

Tip: Build Bigger Hamstrings With One Dumbbell

This exercise is easy... if you do it wrong. But do it right and it just might become your favorite ham builder.

Tip: For Better Pecs, Do This

To really build your chest, pay attention to what your shoulders are doing. Here's why.

Tip: Master the Reverse Hyper

It's one of the best machines in the gym... if you know how to use it correctly. Most don't. Here's what you need to know.

Tip: A Hybrid Exercise for Bigger, Stronger Glutes

This bodyweight-only move will set your butt on fire. In a fun way.

Tip: Choose a Better Big Three

Not a competitive powerlifter? Then stop training like one. Here's why and what to do instead.

Tip: Build Gigantic Forearms With This Move

It's the same move as what you'd do with a wrist roller... but without the wrist roller. Check it out!

The Best Damn Cardio for Natural Lifters

Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

Tip: The Most Appetite-Suppressing Training Split

Trying to tighten up your diet and lose fat? Here's how to organize your lifting workouts, according to science.

Tip: Loaded Carries, Crowded Gyms

Torch your whole body with this space-saving farmer's walk.

Unpopular Opinion: You Don't Need Chains

Looks hardcore, but if you're not a competitive equipped powerlifter, you don't need them. Here's why.

Tip: 35 Unbroken Push-Ups... or You Suck

Can you do it? Can you do it with good form? Here's why you need to be able to, plus an awesome bodyweight challenge.

Tip: Be Still and Boost Performance

Here's a science-backed way to enhance your performance in the gym or on the playing field.

Tip: Switch to Cables For This Chest Exercise

Get more activation in your pecs with this simple change. Check it out.

Tip: 5 Proven Exercises for New Biceps Size

Drop the EZ-bar curls for a while and try a few of these ramped up biceps builders.

5 Things You Can Train Everyday

Think you've gotta wait a few days before training some muscles again? Nope. Make gains faster. Here's what thrives with frequency.

Tip: Two Mandatory Core Tests for Lifters

Here's how to tell if your core strength is holding back your big lifts.

Tip: How to Dump the Bar When Things Go Wrong

Training alone? Here's how to bail out of the back squat, front squat, bench press, and split squat.

Body Disrupters: 4 Ways to Activate New Growth

Tired of plateaus? Don't start from scratch with a new workout plan. Here's how to stimulate new muscle growth... starting now.

Tip: My Favorite Strength-Building Method

This never-fail training method will build strength fast. Check it out.

Tip: Bench Pressing vs. Real-Life

Here's why the bench press falls short for athletes, and what to do instead.