Tip: Over and Backs for Delts
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
February 27
7 Ways to Scare Your Body Into Getting Stronger
You can't just keep slapping on more weight forever. Sooner or later, you have to use other methods to keep muscle growing. Here are the 7 best ways to do it.
Tip: Build Quads & Glutes, Even With a Bad Back
Low back acting up? You can still train your lower body hard. Try this.
February 26
Tip: The Best Way to Boost Time Under Tension
For best results, should you do slow reps or just more reps per set? Check out the new science here.
February 25
Tip: Steroids, Muscle Memory, and Fairness
A new study shows us how muscle memory works, but it also shows us why natural bodybuilding competitions ain't so natural.
February 24
Tip: 8 Great Thoracic Extensor Exercises
The thoracic extensors stabilize the spine during squats and deadlifts. Try these accessory exercises to strengthen them.
Tip: The Most Underrated Factor in Training
Spoiler alert: It's tempo. Here's how to manipulate it for hypertrophy, strength, and even fat loss.
February 23
Tip: Front Foot Elevated Split Squat
For more quad emphasis, try this split squat variation.
February 22
Tip: Peterson Step-Up
Finish off leg day with these. Looks easy, but your quads will be on fire.
February 20
Tip: Goblet and Hack Squat Superset
For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.
Tip: Squatting Misses This Leg Muscle
Squats rock, but they actually don't give you complete quad development. Here's what gets skipped and what exercise will fix it.
5 Alternatives to a Painful Squat
If squatting causes pain in your low back, knees, or shoulders, try one of these pain-free exercises that'll still get you big and strong.
February 19
Tip: No Need to Hate on Lifting Straps
Straps are used by pro bodybuilders, figure competitors, strongmen, and even powerlifters, so why the outrage? Here's how to use them wisely.
Tip: Surprising New Research on Rep Ranges
If you train upper body with this specific rep range while working the lower body with another specific range, you'll make lots more progress.
February 17
Tip: Chest Supported Dumbbell Row
This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.
Tip: Build Glutes with Accommodating Resistance
Smoke that butt with these two banded exercise variations.
February 16
Tip: Dips, Rear Delt Flyes, Over and Backs
Mark Dugdale uses this depletion circuit as part of his contest prep.
Natural vs. Enhanced Lifters
Natties shouldn't train or eat like steroid users. And the reverse is true too. Here the 10 things they should do differently.
February 15
Tip: 3 Tips for a Perfect Curl
Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.
Get Abs Without Being Skinny and Weak
Being big is great, but being big with visible abs is a thousand times better. Here's how to get there.