October 1
Heavy Weights and Skin-Splitting Pumps
If you combine heavy weights and a pump, your muscles have no choice but to get bigger and stronger. Here are 5 proven ways to do it.
Tip: The Tall Guy Squat
Are you long-limbed and lanky? This should be your go-to squat variation.
September 27
Tip: Face-Away Cable Curl
Most lifters seldom train their biceps in the lengthened position. Add this exercise to maximize your arm growth potential.
Tip: Triceps Training – The Missing Angle
You need some direct work to maximally strengthen the triceps. Here's the angle most people miss, which leaves some strength on the table.
Core Training for Big, Heavy Dudes
Big and tall guys have lousy leverages. They need to do core exercises tailored to their size. Check these out.
September 26
Tip: The Missing Exercise for Pumped Pecs
Bench presses and push-ups are great, but they don't strengthen the entire chest. Here's what to add to chest day.
Overload Chest Training: 7 New Exercises
You can lower more weight than you can lift. Here are 7 unique exercises that take advantage of that fact and shock your chest into growing.
September 25
Tip: Valslide Flye
Use Valslides or furniture sliders for this tougher-than-it-looks chest builder.
Tip: ACTN3 – The Muscle Gene
Here's what you need to know about this tricky gene and its variants.
September 24
Tip: Don't Add Weight to Your Pull-Ups
So you can do 8 decent pull-ups. Big deal. You're still not ready to do the weighted version. Do these instead.
September 23
Tip: A Better Way to Calculate Body Fat Percentage?
Science gives us a new way to figure out how much fat we're carrying. All you need is a tape measure. But is it any better than BMI?
September 21
Rippetoe Goes Off
Rip has a few questions for you about unilateral exercises, imbalances, exercise variety, and why you're such a wussy.
September 20
Tip: Band Pullover
With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.
The Problem With Heavy Weights
Sounds like blasphemy, but chasing numbers on the bar can sometimes wreck your gains. Here's why, plus four ways to fix the problem.
Tip: The 4 Things That Trigger Muscle Growth
Sadly, many lifters only know about a couple of these. Here's a quick hypertrophy refresher course.
September 19
Tip: Partner-Assisted Dumbbell Flye
The flye is tough at the bottom of the movement but easier at the top. To match the strength curve and build more muscle, add manual resistance at the top.
Tip: Good and Bad Barbell Rows
Great exercise, but are you making these common mistakes?
The Isolation Exercise Checklist
Just doing the big basic exercises leaves lots of gaps in your development. Here's how to target those muscles that the basics don't touch.
Tip: Is a Whole-Body Split Right for You?
Here are the pros and cons.