Tip: Reverse-Grip Paused Pulldown
To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.
February 5
Tip: Biceps Training That Wastes Your Time
Some biceps exercises look different but actually stimulate the muscles the exact same way, making them redundant. Here's what to avoid.
February 4
Tip: Bulgarian Split Squat
The rear-leg elevated split squat isn't actually used by Bulgarian weightlifters, but hey, it's still a great exercise.
Tip: Train Glutes While Defying Gravity
This new version of an age-old powerlifting exercise will really sizzle that backside.
February 3
Tip: Supersets and Recovery Time
Supersets are great for bodybuilding, if you plan them wisely. Check out this new science.
Tip: Take This Stuff for More Muscle
A new research paper looks at the body of studies on a compound that regulates mTOR, leading to new muscle synthesis.
February 2
Tip: Backward Static Lunge
For bigger quads, the reverse static lunge beats the forward version.
Tip: When Should You Train? Morning or Evening?
Science shows there's a definite advantage to one, but it all depends on how long you've been training.
The Best Way to Build Traps
Nothing says strength and power like big traps. Sadly, most people are training them wrong. Here's the best advice from 13 top coaches.
February 1
The 9 Metrics of Muscle Gain
Are your workouts working? It can be tough to track muscle gains, and the scale alone falls short. Here are nine ways to track your growth.
January 30
Tip: Incline Concentration Curl
For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.
Tip: This Type of Workout Music is Best
Music can power your workout to new heights, but the wrong kind can trash your nervous system.
January 29
Tip: Dip Machine, Heavy Negatives
Grab a partner and give this growth-inducing triceps exercise a shot.
12 Little Changes For Big Gains
Get bigger, get leaner, and build strength without overhauling your whole dang life. Make these simple changes and tweaks.
Tip: Boost Biceps Growth, Instantly
Here's an easy way to improve your curl form, lift more weight safely, and trigger more hypertrophy.
January 28
Tip: Curls with 3-Second Negatives
The lowering phase of the curl is where a lot of the muscle damage, and thus growth, is created. Don't just drop the bar.
Tip: Sorry, But You Can't Out-Eat Overtraining
Overtraining exists, and you can't out-eat it or out-sleep it. Most lifters have the wrong idea about what overtraining is. Here are the facts.
January 26
Tip: Banded Chest Supported Rows
Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.
The Two-Exercise Workout Plan for Size
Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.
January 25
Tip: Banded Max Tension Alternating Pulldowns
Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.