Tip: Am I Lean Enough to Start a Mass Phase?
Is it time for a bulking phase? Are you sure? Here's an easy guideline to follow.
November 20
8 Things You're Not Supposed to Do... That Work
Sometimes the rules need to be rewritten. Here are eight supposedly wrong things that work great for these experts.
November 17
Tip: Young vs. Old: Who Wins?
A surprising study looks at the recovery rates of 20-somethings vs. 40-somethings.
November 16
Tip: How to Lift Until You're 100
It takes an open mind and a big toolbox to keep progressing as an experienced lifter. Here's what you need to know.
10 Rules for Building Muscle Without Getting Fat
Here are 10 strategies to help you do what was once thought to be impossible: growing muscle without growing your belly.
Tip: Know Your Anatomy, Build Bigger Traps
To build all three portions of the traps, do exercises for each... not just shrugs. Here's how.
November 15
Tip: The Number One Thing That Needs to Change
The longer you've been lifting hard, the more this advice applies.
November 13
Tip: Single-Arm Dumbbell Overhead Press
Not only is this a great exercise for delts, it'll also strengthen your obliques and abs. Try 4-5 sets of 5-8 reps for strength gains.
Tip: The Right Way to Use a Chest Machine
Chest press machines work, but they can also wreck your joints. Here's how to get around that.
November 11
Tip: Density Training: Leg Extensions & Goblet Squats
Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.
November 10
The 6 Foundational Movement Patterns
To build strength and muscle, as well as avoid injuries, you must train all six patterns. Does your program include them all?
November 7
Tip: Banded Trap Bar Shrugs
Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.
November 5
Tip: Stand Up While Training These Muscles
It works far better than you would have ever guessed.
November 4
Tip: The Neutral-Grip Shoulder Press
This is a great exercise that builds you delts while also protecting joint integrity. The cable is attached at the bottom of the handle, so you'll be pushing up, not pulling down.
November 3
Lean vs. Shredded: The Cold Hard Truth
Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.
November 2
Ditch the Barbell for Big, Healthy Shoulders
Overhead barbell presses can restrict joint mobility and mess up your shoulders. Here are five one-arm alternatives that work better.
November 1
Tip: For Big Pecs, Do This After Bench Pressing
The barbell bench press is great, but it's not that great at targeting the pecs. Add these two exercises to chest day to really grow.
Chest Training for Natural Guys
Whether you've got a weak chest, mobility issues, technique problems, or are just cursed with droopy pecs, this will show you how to fix it.
October 31
Lifting 3 Days a Week Is Best
Training three days a week allows for greater frequency, better recovery, and better compliance. Here's why it works and how to build a program.
Tip: How to Bring Up a Weak Body Part
Big back, small legs? Big chest, small arms? Here's how to schedule your workouts to bring up those lagging muscle groups.