Tip: The Forgotten Importance of Maintenance Phases
Cut, bulk, cut, bulk, repeat. What's missing? The crucial maintenance phase. Here's why you should never skip it.
October 26
Tip: Mass Gain 101
Here's the smart way to adjust your diet and your training for your next bulking phase.
October 25
Tip: Front Squat to Box
Nail your quads with this exercise. Be sure to pause 1-2 seconds on the box.
The Suicide Grip: Dangerous or Smart?
A thumbless grip is scary to lifters who don't know how to do it, but it can be used safely. In fact, it's better for your shoulders. Here's why.
October 22
Tip: Does Music Really Help You Train Harder?
We all think it does, but what does science say? And does the type of training you're doing change things? Info here.
October 21
Tip: The Guillotine Press
For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.
October 19
Tip: Continuous Tension Hack Squat
To get the most growth in your quads when using the hack squat, don't lock out at the top.
Stay Strong All Workout Long
Use this smart training method to ignite your CNS and blast through your workouts.
October 17
Tip: The Duck Lunge
Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.
October 16
The Complete Guide to Bulking and Cutting
Here's how to adjust your nutrition to match your training goal. It covers mass phases, fat loss phases, and maintenance phases.
October 13
Big, Thick, Chunky Ab Training
Abs aren't really made in the kitchen... unless that's where you train. You have to build them like any other muscle. Here's how.
October 12
Push and Drag Your Butt Into Shape
No other piece of equipment gives the same bang for your buck as the weight sled or Prowler. Here are five new ways to use it.
October 11
Tip: 3 Exercise Shoulder Circuit
Perform 3 sets x 10-15 reps each of front raise, lateral raise, and bentover rear lateral raise. No rest between exercises.
The 3 Stages of Real Strength Training
Getting strong requires brutality and smart volume management. Here are the three stages you must complete, along with simple workouts to follow.
October 9
Tip: Seated Cable Row, Shoulder Position
The best cue is to keep your shoulder blades back and down. The first few reps show the incorrect position. In the last few reps, the shoulder are back and down.
October 7
Tip: Cable Superset for Forearms
Want bigger forearms? Try this continuous tension superset for four sets.
October 6
Tip: Cambered Bar Row
For greater range of motion in the contracted position, try a cambered bar.
Tip: Smith Machine Dead-Stop Barbell Row
This Smith machine has its uses, like with this dead-stop drop set for back.
October 5
The Primary Pattern Workout Plan
Train each of four primary lifting patterns every workout, then choose two optional exercises. Simple and effective. Here's how to set it up.
October 3
Tip: How to Get More Gains on Back Day
Follow this simple rule and get better results from your pulling exercises.