Tip: The 4-Second Negative
Try this to improve the quality of your workout or bounce back from an injury.
March 25
Tip: Know Your Benchmarks, Then Smash Them
Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.
March 24
Tip: Do This Before Every Workout
This is so obvious, so essential, that many lifters tend to overlook it.
March 23
Tip: Parkinson's Law and Effective Workouts
Know this law. Get better results from your training. Check it out.
Tip: Master the Meadows Row
Build your stubborn back with this soon-to-be-classic mass builder.
March 22
Tip: Have a Plan, But Embrace Imperfection
Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.
March 21
Tip: Zercher Squat with Zig-Zag Bar
The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.
March 20
Tip: High Box Squat with Safety Bar
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
Tip: The Triple Dumbbell Press
No, not three dumbbells, dummy, but an overhead press performed with three different techniques without rest. Check it out.
March 18
Tip: Reverse Lunge from Step
This knee-friendly variation is great for your quads, glutes, and hamstrings.
March 16
Tip: Rear-Foot Elevated Split Squat from Step
Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.
Tip: Does Rep Tempo Really Matter?
Probably, but a new study says that we might be way overthinking it. Check it out.
March 15
Tip: The Power Exercise for Delts and Traps
Take a bodybuilding exercise, mix in an athletic movement and what do you get? A new way to add size to your shoulders and traps.
17 Not-So-Obvious Signs That Your Form Sucks
Everyone thinks they use great form. They don't. Here are some weird ways your body is telling you your form sucks.
March 14
Tip: The Complete Chest Exercise
This pressing variation trains both functions of the chest for complete pec development. Check it out.
3 Days a Week is All You Need
Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.
Tip: The Missing Biceps Exercise
To maximize arm size, you need to add this biceps movement to your program.
March 13
Tip: Scap Rows
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
March 12
Tip: Prone Trap Raise
Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
Tip: Two Next-Level Delt Exercises
Here's how to make two staple shoulder exercises even better.