May 10
Tip: Elevated Rear-Foot Split Squat
If achy knees are holding you back, throw this split squat into the mix on leg day.
May 9
Ask Us Anything 04
Can banging a bodybuilder make you fail a drug test? Can anyone build 19-inch arms? Is soreness necessary? All this and more!
May 8
Tip: Got Angry Knees? Squat Like This
You don't have to ditch all your leg training when your knees are acting up. Try this squat variation instead.
May 6
Pump and Grunt – New Biceps Finishers
Try these grueling training methods while the wuss boys next to you are doing their stale barbell curls for 3 sets of 10.
May 3
3 Dumb Rules That Don't Apply Anymore
Why high-rep barbell work, heavy machine work, and partials all have a place in your training... that is, if you want to grow.
May 2
Why You're Wrong About Machine Training
Stop feeling all superior because you avoid machines. A combo of free weights and machines is best. Here's why.
May 1
Tip: Why You Need Spider Curls
This classic bodybuilding exercise deserves a place in your workout. Here's why and how to do it right.
April 29
Stop Doing That, Start Doing This!
Want to make faster progress? There's something you need to cut out, and something you need to add in.
April 26
30 Minutes to Mass
Yes, you do have time to train... if you'll make a plan, shut up, and stop socializing. Follow these guidelines and check out the sample programs.
April 25
Question of Strength 55
What's the worst time of day to train? Should you put your kids in sport-specific training programs? Answers here!
April 23
The Bulking and Cutting Handbook
Should I bulk or cut? It's a common (and annoying) question. Here's what you need to know before making your decision.
April 22
Tip: The 8-12-8 Method
Here's a crazy-simple way to consistently build size and strength. No fluff, just results.
April 19
Tip: The Single-Leg Exercise You Need
Here's a leg-destroying unilateral move you've gotta try for strength and size gains.
April 18
Tip: GVT Isn't All It's Cracked Up To Be
Here's why traditional German Volume Training isn't optimal for most lifters, and what to do instead.
April 14
Tip: Try This Weird Rep-Rest Scheme For Arms
Doing an unorthodox number of reps and taking a really short rest period increased biceps growth by 100% during this study. Take a look.
April 11
Tip: Triceps Giant Set
Perform back to back: 12 cross-body cable extensions, 12 dips, 12 seated dumbbell French presses. Then repeat.
April 10
Tip: Tricep 30's
In this triceps extension variation, lower to your nose for 10 reps, then to your forehead for 10 reps, then behind your head for 10 reps.
April 9
Tip: Reverse-Grip Pushdown
To enhance your mind-muscle connection, try this. Be sure to roll your knuckles back towards your body and hold for a 2-3 count for 3-4 sets.
April 8
Tip: The Overhead Shrug
This not only works the upper and lower traps, but also trains elevation of the scapula.