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Tip: Customizing the Squat

It's a mandatory movement pattern, but you need to choose the best variation for your body and goals. Here's a quick rundown.

The Hardgainer Prescription

Some people really do have a genetic disadvantage when it comes to muscle growth. Here's why and exactly what to do to fight it.

Tip: One Exercise for a Strong Posture

Build your upper back and neck with this unusual exercise. You'll stand straighter and lift heavier.

Tip: The Truth About Inflammation and Healing

Most of what we do today to heal minor injuries and relieve soreness is actually delaying healing and maybe even muscle growth. Info here.

Tip: Science Reveals the Best Workout Split

Finally, a study that compares split routines with whole-body routines to show which one leads to more muscle.

Tip: Bigger Forearms in 3 Minutes per Week

Do this quick routine once per week and you'll be shocked by your newfound gains.

Tip: A Different Way to Bench Press

Save your joints and recover faster with this bench press variation.

Tip: The Butt Muscle You're Missing

Strengthen this part of your glutes and you'll improve your squats and deadlifts. You might even relieve some lower back pain.

The 4 Dumbest Things Beginners Do

Newbies often waste their first year or two of training. They should be taking advantage of this magical time. Here's what to avoid and what to do instead.

Tip: A Much Better Way to Upright Row

Replace the barbell and you'll stimulate more growth and keep your wrists and shoulders healthier. Here's how.

Tip: The Upper/Lower Split: Pros and Cons

This is a better option than the traditional bro-split you see many people using, but it does have its drawbacks. Info here.

The Best Rep Scheme for Greater Gains

Not getting any stronger? Not getting any bigger? Use this method to get your gains going again.

Tip: Full-Contractile Range Tri-Sets

No muscle fiber is safe with this training method. Here's how to use it to build wider shoulders.

Tip: Pros and Cons of the Bro-Split

It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.

Lost Strength: The Missing Exercises

You're already doing the big basics, right? Now add these. You'll get stronger, perform better athletically and get more jacked.

Tip: The Ultimate Move For Tricep Growth

Train your triceps and protect your elbows. Build big arms and healthy joints with this pressdown variation.

Tip: Recovering? Reset your PR's

Getting back into the gym after being injured? Here's how you need to think about personal records.

Tip: Kill the Inner Chest Myth

Stop trying to train your inner chest. Here's why.

The Final Word: Free Weights vs. Machines

Some say free weights are best. Some say machines are best. They're both being narrow-minded. Here's the real science.

Tip: The Bro-Assisted Chest Builder

Get a training partner for this exercise. Asking for a little help is worth the big gains.

Tip: 3 Guaranteed Ways to Build Bigger Traps

How and when to nail your traps for surefire new growth.

Tip: The Efficient Lifter vs. The Effective Lifter

You're either one or the other. Figure out which and you'll be more likely to reach your goals.

Tip: The Core Exercise for Deadlifters

If you deadlift (specifically if you use a sumo stance) this should be one of your key supplemental exercises.

Tip: Get Just a Bit Soft

Want to build muscle? Like a lot of muscle? Get ready to lose your abs for a while. Just do it wisely. Here's how.

6 Mandatory Movements, Personalized for You

Many exercises are known for getting people jacked and strong, but they might not be the best for YOU. Here's how to tell.