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The-curtsy-lunge
NEW

Tip: The Curtsy Lunge

Nail your glutes and challenge your overall mobility, stability, and strength with this lunge variation.

Calf_training_the_right_way
NEW

Tip: Calf Training – The Right Way

Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.

The_two-up_one-down_calf_press

Tip: The Two-Up, One-Down Calf Press

Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.

Standing_calf_raise_rest-pause

Tip: Standing Calf Raise, Rest-Pause

Hit failure at 12-15 reps, rest only 20 seconds, then repeat for as many reps as possible.

Seated-dumbbell-calf-raise

Tip: Seated Dumbbell Calf Raise

If your gym doesn't have a seated calf machine, you probably don't work your soleus. Let's fix that.

Pullover-and-press

Tip: Pullover and Press

Blast your triceps with this elbow-friendly exercise.

Dip-with-chains

Tip: Dip with Chains

Set the chains up so that the majority of the chain weight comes off the floor for the top half of the dip, overloading the triceps.

Concentration_curl_with_offset_grip

Tips: Concentration Curl with Offset Grip

The offset resistance will help you develop the short head of the biceps for thicker looking arms.

Pjr_pullover_for_triceps

Tip: PJR Pullover for Triceps

This is the most effective movement for growing the long head of the triceps.

Banded-close-grip-bench-press

Tip: Banded Close-Grip Bench Press

Blow up your triceps by doing these out of a rack, from mid to top range, using bands.

Independent_handle_pushdown

Tip: Independent Handle Pushdown

Rope pulldowns are fine, but try this pushdown variation using two handles for a great pump and a new stimulus. Great for warm-ups.

Slow-tempo-pull-aparts-for-reps

Tip: Slow Tempo Pull-Aparts for Reps

Slow down your reps and the pull-apart can become a muscle builder.

Muscle-control-pull-apart

Tip: Muscle Control Pull-Apart

A pull-apart to increase your bench press? Yes. Try this.

Band-resisted-push-up

Tip: Band Resisted Push-Up

Don't abandon the push-up just because you've gotten too good at it. Try this variation and make it tougher.

Therapeutic-pull-apart

Tip: Therapeutic Pull-Apart

Use this variation of the band pull-apart to reduce soreness and pain.

Deadlift_%e2%80%93_explosive_triple_from_deficit

Tip: Deadlift – Explosive Triple from Deficit

Sub-maximal explosive deadlifts for sets of 3-5 reps are sure to boost your conventional deadlift PR.

Good-morning

Tip: Good Mornings

This classic lift is great for posterior chain development for bodybuilders, and it'll help powerlifters boost their deadlift and squat PRs.

Stiff-leg-deadlift-from-deficit

Tip: Stiff-Leg Deadlift from Deficit

You need a strong posterior chain to deadlift big numbers, and it's hard to beat this lift to strengthen it.

Agonist_superset_chin_up_and_cable_curl

Tip: Agonist Superset: Chin-Up and Curl

Jack up the metabolic and muscular damage, jack up your biceps growth. Try this superset.

The-swiss-ball-leg-curl

Tip: The Swiss Ball Leg Curl

Looks easy. It's not! Try this instead of standard leg curls, or use it as a finisher.

The-l-sit-hold

Tip: The L-Sit Hold

Light up your core and triceps with this simple (but tough) bodyweight exercise.

Bodyweight-triceps-extension

Tip: Bodyweight Triceps Extension

Finish off your triceps workouts with these. To keep the elbows happy, aim for the top of your head.

The_deadlift_%e2%80%93_scissor_vs._canister_position
Elevate_your_deadlift

Tip: Elevate Your Deadlift

Here's how (and why) to use block pulls to boost your deadlift strength.

The_landmine_deadlift

Tip: The Landmine Deadlift

Groove your hip hinge and boost your deadlifting volume with this great lift.