Tip: 3 Ways to Get Your Motivation Back
In a slump? Bored? Here's how to get pumped about getting pumped again.
October 22
Tip: Bent Over Row 21s with Isometric
Perform 7 top-half partials, a 7-second isometric, and finally 7 full-range reps.
October 21
Tip: Lat Pulldown 21's with Isometric
The variation of the 21's method starts with 7 mid-range partials, then you perform a 7-second isometric and 7 full reps.
Tip: Pump the Biceps for Growth
Can muscle pumps lead to hypertrophy? You bet they can. Try this for bigger biceps.
October 20
Tip: The Forward Leaning Biceps Curl
For a new stimulus, manipulate the force vector to change the point of maximal tension in the biceps.
October 19
Tip: Dumbbell Chest Press 21s with Isometric
Here's a challenging new way to build your chest. Start with a 7 second mid-range hold, then do 7 full-range reps and 7 top-half partials.
Tip: Two Exercises for Complete Quad Development
Yes, do your squats. But add in these two moves for all-around strength.
October 18
Tip: Biceps 21's – A New Variation
This variation of the 21's method involves using 7 leaning curls, a 7-second isometric with a twist, then 7 full-range reps.
3 Ways to Minimize Junk Training
Here's how to cut out a lot of useless reps and get straight to the ones that produce the most muscle growth.
October 17
Tip: Boost Your Deadlift with Macro and Micro-Sets
Here's how to use cluster training to strengthen your deadlift and add pounds of new muscle to your physique.
Tip: 6 Butt Exercises You Gotta Try
If you're only doing squats, deads, and lunges for hip and glute strength, you're leaving gains on the table. Try these.
October 16
Tip: The Best Rep Scheme for Size
Trigger muscle growth 3 different ways with this effective (but painful) loading method.
Tip: A Smarter Way to Blast Your Biceps
The 21s method is a proven muscle builder. Here's how to make it even better.
October 14
Tip: What Turns Women On... and Off
Science says that females want to see something when you take your clothes off, or rather, the lack of something.
October 13
Tip: 21 Reps to Bigger Shoulders
Use the classic 21's method, normally reserved for biceps, to finally add some size to your delts. Here's how.
October 10
Tip: A New Way to Build Your Pecs
Think you've tried everything? Nope. Check out this chest-building exercise.
October 9
The 7 Simple Muscle-Building Habits
Don't overcomplicate muscle growth. It's actually simple. Practice these habits and get bigger.
Tip: 50 Reps for a Bigger Back
Here's how to use the 10-1 method to build a barn-door back.
October 3
Tip: The Straight-Fire Glute Exercise
Yeah, these are gonna burn. But in a good way that builds your butt.
October 2
Tip: How to Build Quads With Just Bodyweight
No weights, no worries. Slide this tougher-than-it-looks exercise into your next leg day. Works great as a finisher too.