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Tip: The Rocket Squat

Want to blast out of the bottom of your squats? Yes you do. This variation will build that skill AND build your legs.

Tip: Unilateral Extended Sets for Upper Body Mass

Sounds weird, but it'll make you grow like crazy. Here's what to do.

Tip: Trap-Bar Deadlift – 1RM Standards

For real-world performance, here's how much athletic men and women should be able to lift.

5 Fun Workouts for Work Capacity

Do more work and recover from it easily. Build your work capacity and become more useful, in the gym and out. Here's how.

Tip: The Push-Pull Pyramid

Test your mental and physical strength with this brutal (and fun) approach to supersets.

Unpopular Opinion: The Partial Squat Is Fine

Here's what you really need to know about the optimal squat depth.

Tip: How Much Should You Be Able to Front Squat?

For real-world performance and athleticism, how much should men and women be able to do for one rep? Answer here.

Tip: Big Triceps, No Shoulder Pain

If dips or other triceps exercises irritate your worn-out shoulders, try this.

Tip: Two New Ways to Attack Your Back

Use eagle pulldowns and spider rows to build the back you've always wanted. Here's how.

Tip: The Giant Set For Giant Shoulders

Oh man, this is gonna hurt. But it might be just what you need to get your delts growing again.

Tip: The Neck Trick For Big Arms

Trick your nervous system into allowing you to do more reps by literally sticking your neck out.

Build a Better Back, One Side at a Time

Too much bilateral back work can wreck your posture. Here's how to prevent that while triggering some new muscle growth.

Tip: Beyond Conditioning

Sure, this type of work is great for body composition. But it's also a strength and muscle builder. Here's what you need to know.

6 Exercise Swaps for Huge Results

If an exercise is causing the wrong kind of pain, swap it out. These moves work just as well... and maybe even better.

Tip: Don't Stop the Presses!

A lot of trainers will tell you to stop pressing to avoid injury risk. They're dumb. Here's what to do instead.

Tip: The Best Weird Calf Exercise

Looks kinda silly, but this exercise will add size to even genetically cursed calves.

Tip: The Stubborn Biceps Builder

One exercise for hard-to-grow biceps. Here's why it works and how to do it.

Tip: The Cure for Pancake Butt

Build your glutes and bring up your hamstrings with this clever exercise variation. Check it out.

Tip: Build an Athlete's Core

It takes more than crunches to build high-performance abs and obliques. Try these powerful exercises.

Tip: Puny Feet, Puny Body

Many squat problems start with your sissy feet. Here's how to get your feet, ankles, and calves stronger with one kettlebell drill.

4 EMOM Challenges for Monsters

Most fitness challenges are made for tiny guys whose relative strength is off the charts. Try these specifically designed for big men.

Tip: You're Quad Dominant and That's Okay

Everyone is, yet for some reason trainers tell you that's a bad thing. Here's the truth.

The Big 6 For Advanced Lifters

Getting jacked requires a lot more than just three lifts. Here are the big six lifts and the variations you've gotta try.

Tip: The Calf Exercise That Gym Bros Screw Up

Build your calves, not your Achilles tendons, dummy. Here's how.

Tip: Tight Hip Flexors? Probably Not!

There are three other likely problems. Here they are.