Tip: Squat Stance Deadlift with Eccentric Isometrics
Combine squat-stance deadlifts from a box with slow negatives and a pause to stimulate full-body hypertrophy. Start off by using 50-70% of your 1RM.
May 8
Tip: Set Up and Pull Your Deadlift Fast
The quick set-up allows you to take advantage of the stretch shortening cycle in your hip extensors. It takes practice, but it should become second nature and fast.
Tip: A Tougher, More Effective Way to Lunge
Looks a little crazy, but this variation reinforced good mechanics. Warning: It'll also leave you sore for days.
Tip: Build Your Delts and Grip With One Move
Skip the dumbbells for lateral raises and try this instead.
May 7
Tip: Strict Pause Pull-Ups
Get stronger by adding pauses to your pull-ups. Pause halfway up, at the top, and again halfway down.
Tip: Take This to Prevent Sun Damage
Protect yourself from premature aging and skin cancer with this common supplement.
Tip: Eat Flourless Chocolate Cake
A high protein, no-sugar-added dessert that'll fire up the gain train and kill your cravings for junky desserts. Get the recipe here.
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.
Tip: A New Kind of Food Log
Food diaries are helpful, but tedious and time sucking. Researchers have found something that works just as well, and it's kinda fun.
Tip: This Stuff Ends Achy Knees
This natural substance works as well as ibuprofen to stop knee pain but without the bad side effects.
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.
Tip: Off-Bench Oblique Hold with Pulse
There's more to core training than crunches. Try this anti-lateral flexion exercise.
Tip: Do Pull-Ups Anywhere Like This
No pull-up bar? No problem. Try this.
Tip: Make Protein Powder Ice Cream
High protein, super clean, no added sugar, and holy-crap delicious. Get the easy recipe here.
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.
Tip: Protect Your Wrists from Lifting Injuries
Get more range of motion and improve your weightlifting technique with these simple stretches.
May 3
Tip: Dumbbell Bench Press Drop Sets for Size
Training to failure works. Period. Just incorporate it wisely. Here's one way to do it for chest training.
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.