Tip: Intra-Set Load Contrast Set
To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.
April 28
Tip: The Bradford Press
Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.
April 26
When Should I Change My Training?
Change up your workouts or you'll stop making progress. But change them too often and you'll never get good. Here's how to find the balance.
April 25
Tip: Dumbbell Spider Curl with Push
Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.
Training Programs Are For Newbies
Following a program isn't realistic or even smart for many experienced lifters. At a certain point, you'll probably want to go “program-free.” Here's how.
April 23
Tip: Build Your Shoulders. Don't Destroy Them.
Stop doing lateral raises and upright rows wrong. It could be what's wrecking your shoulder health.
April 21
Tip: Row – Correct Range of Motion
Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.
April 20
Tip: A New Way to Row
Get greater activation of the lats and upper back with this exercise variation.
April 19
The Best Reps for Size and Strength
Certain muscles respond much better to specific rep schemes. Here's how many reps to do for back, quads, chest, shoulders, and more.
Tip: A Different Way to Do Pulldowns
Finish off your back day with this unique variation for complete back development.
April 18
5 Proven Ways to Keep the Muscle Coming
For 20 years, this coach has tested just about every muscle-building method out there. Here are his top five tips for gains.
Tip: The Silly-Looking Exercise Your Glutes Need
This exercise will boost your deadlift and build your flat butt... but it looks weird. Who cares? Be weird.
April 17
Tip: The Best Machine for Biceps
Use this machine along with mechanical drop sets to ignite new muscle growth.
April 14
Tip: Supersize Your Weight Stack
Here's a nifty trick that lets you easily slap on 10, 25, or 35 pounds to a cable weight stack.
Tip: DOMS Isn't Caused By What You Think
Delayed onset muscle soreness can interfere with how much weight you can lift, and traditional methods do nothing to help it. Here's what will.
April 13
Tip: The PJR Pullover
This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.
The Very Best Machine in the Gym
Free weights are usually best, but not always. We asked 6 coaches and pros about their favorite machine and how they like to use it. Check it out.
Tip: Get Sore, Not Sad
Training helps with depression. But what happens when you stop training? Are men and women affected differently? Here's the science.
April 12
Tip: Neutral-Grip Dumbbell Triceps Extension
Dumbbells beat a barbell for this exercise. You'll get better triceps engagement and a better stretch, which triggers more muscle growth.
April 11
Tip: Reverse 21 – Lateral Raise
Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.