May 10
Tip: 2 Reps Slow, 2 Reps Fast
With the tempo-contrast method, different types of contractions recruit more muscle fibers. Do 2 reps slow (5 seconds up, 5 seconds down) then 2 fast reps. Do either 8 or 12 total reps per set.
6 New Ways to Turn On Muscle Growth
If your hypertrophy gains have stagnated, then it's time to shake things up. You need one of these advanced training methods.
May 9
Tip: Press Lockout from Pins for Triceps
For triceps thickness, you gotta hit the lateral head. A controlled, dead-stop, 8-10 inch press from pins will do it.
Tip: Build Triceps With This Drop Set
Recruit more muscle fibers with this mechanical drop set: triceps extension to forehead, triceps pullover and extension, then close-grip press.
Tip: How To Do Every Rep of a Calf Exercise
To build calves, every single rep needs to have four steps. Here they are.
May 6
Tip: The Best Lower-Body Primer
Turn on your central nervous system before lifting to unlock your strength potential and prevent injuries. Here's how.
May 5
Tip: The Ultimate Upper-Body Primer
Do this CNS primer before upper-body training and you'll lift heavier, move better, and prevent injuries.
May 4
Tip: A Better Way to Build Triceps
Use submaximal isometrics to build better triceps. Hold your first rep isometrically, then do 8-12 regular reps.
Tip: Extended Set One-Arm Rows
What to build muscle? Lift a heavy weight and keep the tension on the working muscles for an extended time. Here's how to do it with rows.
Tip: The Colbert Full-Body Workout Plan
This classic high-frequency program will have you training your entire body every other day. Check it out.
May 3
Tip: The Hack Squat Drop Set
Building legs isn't just about going heavy, but also increasing the time under tension. Drop sets allow you to go heavy for longer sets. Here's how it's done.
6 Weeks to Great Abs
Most ab exercises are garbage. But do these 4 types of ab movements each workout and those babies will pop through.
May 2
The Cure for Puny Calves
Look down at your calves. Sad, huh? Don't worry, eight of our experts drop their best training tips here.
April 28
Tip: Stop Training Only Half of Your Hamstrings
Are you missing a big portion of your hammies? You are if you're neglecting to do these two things.
April 27
A New Trick for Building Your Legs
Make legs great again. Or make yours great for the first time. This little trick will change how you train your lower body.
April 26
Tip: Feel Your Way To Growth
Trying to build muscle? It's not the exercise that matters most, but the way you're doing it. Here's why.
April 24
Tip: Two Ways to Build a Lagging Muscle
Take your weakest muscle group and turn it into your strongest with these strategies.
April 23
Tip: Grow Thicker Muscle Fibers
This natural compound improves insulin sensitivity, manages testosterone and estrogen, and makes muscle fibers grow.
April 21
Body-Part Splits Are Dead
They work for newbies and drug-aided pros, but for the rest of us, body-part splits rob us of growth. Here's what to do instead.