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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.

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.

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.

Tip: The Missing Hamstring Movement

You probably have a strength imbalance, and maybe a physique imbalance too. This exercise will fill in the gaps.

Tip: The Variable Sets and Reps Method

No matter what program you're currently using, apply this strategy immediately and that program will work even better.

How to Keep Making Gains

The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming.

Tip: 20 Reps in 20 Minutes

Get strong using this classic, highly efficient training method.

Tip: The No-Rest Muscle Building Workout

Short on time for today's workout? Try this.

Tip: Hack the Smith Machine for Huge Legs

Do hack squats like this and get a pump that'll make your quads feel like they're gonna pop.

Tip: The Lost Movement for Injury Prevention

Keep your knees, hips, and spine healthy and strong with this exercise.

Tip: Get Ripped with Battle Ropes

They're a good tool, but most people make the same mistake when using them. Here's how to properly battle those ropes.

Tip: A New Way to Build Triceps

Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.

Tip: Better Curls, Bigger Biceps

If you want bigger arms, you'll need to fix the way you train them. Stop making these common mistakes.