Tip: Specialization Cycles for Stubborn Muscles
Past the newbie stage, it's tough to improve every muscle group or lift at the same time. Here are some simple rules for specialization programs.
November 20
The Smartest Training Split
Hardly anyone applies any reasoning to their training splits. Here's one that makes sense and guarantees progress.
November 19
Tip: The Top TRX Exercises for Muscle Growth
Suspension exercises for hypertrophy? Yes. Give these a shot.
November 18
Tip: Fight Dead Butt Syndrome
Chances are if you're over 30 that backside of yours is starting to look like two gluten-free pancakes, even if you train. Here's why and how to fix it.
November 16
Tip: Research Update – Time Under Tension
TUT builds muscle. But what's more important, rep speed or set speed? A new study tested this out.
November 15
Super-Fast, Super-Effective Workouts
Build more muscle from two or three short weekly workouts than most guys do from training six days a week. Try these programs.
Tip: The Golden Ratio for Hardgainers
How much time should you spend building versus cutting? Your physique depends on the answer. Check this out.
November 14
Tip: A Better Way to Build Wide Delts
Build stronger, healthier shoulders with this unique exercise. Take a look.
Tip: Stability Ball Reverse Crunch
Eliminate momentum and get a stretch at the bottom to really make this ab exercise work well.
November 13
Tip: The Scientific Cure for a Flat Upper Chest
Sure, the incline bench press helps, but you need to add something else to your inclines to really build the clavicular head. Info here.
Tip: Stability Ball Plate Crunch
To build your abs, you need to add resistance, just like every other muscle group. Here's a great way to do it.
November 12
Tip: Parallel-Grip Cable Press
This cable exercise does a great job of smashing both the anterior and medial heads.
November 11
Tip: Stop Talking About Bulking
Determined to pack on more muscle? Don't call it a bulking phase unless you're wanting to pack on fat too. Here's why.
Tip: Incline Cable Lateral Raise
Nail those shoulder-widening medial delts with this exercise.
November 10
Tip: Double-Down Triceps Training
Use this compound set to totally exhaust your muscle fibers and hit the neglected long head of the triceps.
Tip: Dumbbell Shoulder Press, Ladder Set
To do a ladder set, start with a weight you can lift for 15 reps. Do 2, 4, 5, and 10 reps with ten-second breaks between each.
November 9
Tip: A New Exercise for Traps and Delts
This upright row variation is safer and works even better than the traditional version. Check it out.
Tip: Reverse Flye with External Rotation
Make this rear-delt exercise even better by rotating your hands at the finish.
November 8
Tip: Why Your Rear Delts Suck
It's a common problem. Here's how to fix it.
Tip: Prone Incline Dumbbell Curl
Keep the tension on your biceps high even at the top end-range with this exercise.