Tip: PJR Pullover for Triceps
This is the most effective movement for growing the long head of the triceps.
January 12
Tip: The Most Brutal Quad Finisher
Add this to the end of your next leg day to blow up your quadriceps. Warning: It's gonna hurt.
January 11
Tip: 4 Set-Extending Methods for Mass
Still doing 3 sets of 10? Time to ramp it up and trigger some new growth. Here's how.
No Weights, Big Wheels
Drop your regular leg-day workout and try this for 8 weeks. If you can take the pain, your quads, hams, and glutes will explode. In a good way.
Tip: Banded Close-Grip Bench Press
Blow up your triceps by doing these out of a rack, from mid to top range, using bands.
January 10
Tip: The Ultimate Squat for Quads
Want bigger quads? Set your ego aside and squat like this.
Reboot Yourself to Make More Progress
These training and diet strategies will serve as a personal reboot and have you in a whole different place, physique-wise, one year from now.
Tip: The Busy Man's Bro-Split
If you want to do enough volume for muscle growth, but only have a short amount of time to train, organize your training split like this.
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.
January 9
Tip: Master the Feeder Set
It's not a warm-up set, and it's not a work set either. It's that all-important set in between. Here's how to do it.
Tip: The Two-Minute Leg Press Challenge
Build your quads. Challenge your lungs. Test your sanity. Try this!
January 8
6 New Rules For Rows
Kroc rows, the misuse of bands, and the row-double-what-you-bench rule. None of those hold up to logic. Here's what to do instead.
Tip: A New Way to Widen Your Shoulders
Combine these two effective lateral raise variations and be ready to go up a T-shirt size.
January 7
Tip: Double Tap Your Biceps
Here's a great way to smash your biceps. And you've probably never tried it.
January 5
Tip: Max Tension Triceps Training
Ramp up your triceps workout with this new drop set variation.
Tip: Build Your Back with 21s
Blow up your lats, rhomboids, rear delts, and traps with his new twist on a classic intensity technique.
January 4
Tip: Can You Make Gains Without Squats?
It depends. Here's what you need to know.
January 3
Tip: How to Fight Post-Show Depression
Many bodybuilders get depressed after a competition, even if they win. Why? And what can be done about it? Answers here.
January 2
Tip: How to Fill In Your Biceps Gap
Even if you didn't inherit the best genetics for big arms, this superset will make a visual impact.
January 1
Tip: Light Up Your Rectus Abdominis
Build your six-pack and crank up your core strength with this surprisingly tough exercise.