Tip: Reverse 21s – Dumbbell Bench Press
Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.
April 10
The Best Cable Exercises You're Not Doing
For strength and size gains, you need some cable work. Here are eleven cable exercises you've probably never even tried.
April 9
Tip: Do You Really Need a Training Log?
Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.
April 8
Tip: The Banded Pullover
The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.
April 7
Tip: Reverse 21s – Front Squat
If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.
April 6
Tip: Hip Thrust With Band
For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.
28 Days of Gains: A Realistic Case Study
How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.
Tip: Shoulder Triples for Strength and Size
Build muscle and keep your shoulders healthy with this time-efficient strategy.
April 5
The Smart Lifter's Guide to Recovery Weeks
Deloads are often misused. They can accelerate your gains, but they can also derail them. Here's how to make a better plan.
April 4
Tip: The Top 3 Training Splits
Hitting each muscle group twice per week is perfect for most lifters. But how do you organize your training? Try these three splits.
April 3
Tip: Use Exact Antagonist Exercises
Training opposing muscle groups together, like chest and back, is effective. But for best results, use precise pairings. Info here.
Tip: Free Weights, Machines, and Tribal Thinking
To get better, question the rules, just like great coaches do. Here's how one coach did it.
April 2
Go Fund Yourself!
More women than ever are competing, and some of them want YOU to fund it. It's time to call them out.
Tip: 1RM Training – Risk vs. Reward
Why you should stop focusing so much on your one-rep max and what to do instead.
April 1
Tip: The Shoulder Shocker
This delt builder involves a seated plate raise, lateral raise, and modified clean and press. Do 8-12 reps per exercise without rest between movements.
March 31
Tip: Get Twice the Triceps Growth
A new study shows that you can double the rate of triceps growth by using a certain exercise in a specific way. Take a look.
March 30
The Best Training Split You've Never Tried
How many days per week should you train each muscle? The truth is, every muscle group is different. Here's your guide.
March 27
Row Every Day: The Thick Back Solution
Do you disappear when you turn sideways? Then you need to do a row exercise every time you hit the gym. Here's your specialization plan.
March 26
Tip: Do Your Workout in Reverse
This old school strategy has several benefits for today's lifters. Check 'em out.
8 Things Coaches Have Changed Their Minds About
If a coach never updates his ideas, he's probably a crappy coach. Here's what several experts have changed their minds about.