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Tip: Do You Really Need a Training Log?

Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.

Tip: Two Glute Exercises for Knee Health

Wait, butt exercises for healthy knees? Yep. Here's why and how to do these movements.

Tip: 4 Thigh-Quaking Squat Variations

The basic squat is the missionary position of leg workouts. Go Kama Sutra on your leg training with these alternatives.

Tip: Hip Thrust With Band

For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.

Tip: Shoulder Triples for Strength and Size

Build muscle and keep your shoulders healthy with this time-efficient strategy.

Tip: Kettlebell Swings With Band

Compared to Olympic lifts for training explosive qualities, the swing is easier to learn with lower risk. Adding a band makes it even more explosive.

The Smart Lifter's Guide to Recovery Weeks

Deloads are often misused. They can accelerate your gains, but they can also derail them. Here's how to make a better plan.

Tip: Cable Pull-Through

Strengthen the glutes for a better deadlift and squat, or just build a better butt, with the cable pull-through.

Tip: The Top 3 Training Splits

Hitting each muscle group twice per week is perfect for most lifters. But how do you organize your training? Try these three splits.

Are you REALLY Strong? Or Just Barbell Strong?

Building total-body strength takes more than three lifts. Add these exercises to your plan and see how strong you can really get.

Tip: The GHR

With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.

Tip: Use Exact Antagonist Exercises

Training opposing muscle groups together, like chest and back, is effective. But for best results, use precise pairings. Info here.

The End of 3x10

Still doing three sets of ten on everything? There are better ways. Here's how to use varied sets for fast size gains or massive strength gains.

Tip: Free Weights, Machines, and Tribal Thinking

To get better, question the rules, just like great coaches do. Here's how one coach did it.

Tip: Single-Leg Romanian Deadlift

This exercise does a great job preparing the body for your sport, and of course it's a very effective hamstring and glute builder.

Tip: 1RM Training – Risk vs. Reward

Why you should stop focusing so much on your one-rep max and what to do instead.

Tip: Ankle Mobility for Muscleheads

Poor ankle movement causes problems throughout the body. Here's how to fix yours fast.

Tip: Get Twice the Triceps Growth

A new study shows that you can double the rate of triceps growth by using a certain exercise in a specific way. Take a look.

Tip: The Core Squat

Here's how to turn a squat into a very challenging core exercise.

The Best Training Split You've Never Tried

How many days per week should you train each muscle? The truth is, every muscle group is different. Here's your guide.

Tip: The Truth About Behind the Neck Pressing

It's terrible... but only if you already have bad posture and shoddy shoulders. Here's why, plus how to fix those issues.

5 Lifts That Beat Traditional Benching

If the bench press is a battlefield for your shoulders, wrists, and elbows, it's time for a change. Try these, build your chest, and keep your strength.

Tip: Roll the Bar, Set a Deadlift PR

World record deadlifts have been set using this method, but some powerlifters hate it. Check it out.

Tip: Do Your Workout in Reverse

This old school strategy has several benefits for today's lifters. Check 'em out.

Tip: The 4-Second Negative

Try this to improve the quality of your workout or bounce back from an injury.