Tip: Banana Nut Muffins for Bodybuilders
Store-bought muffins are a total calorie bomb. Make these instead and get fewer carbs and calories, plus more protein.
January 18
Tip: The Most Common Bench Press Mistake
If you're not a powerlifter, should you be testing your bench press 1RM often? Here's the answer.
Tip: The Two-Up, One-Down Calf Press
Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.
Tip: 6 Surprising Ways to Avoid Cold or Flu
It's hard to make progress in the gym if you're sick. Here are some unusual ways to avoid it.
January 17
Tip: Banded Rows – Silly or Effective?
Bands are great tools for adding accommodating resistance, but do they work for one-arm rows? Sorta. Info here.
Tip: Ditch the Kroc Row
Yes, it looks kinda cool, but you probably don't need it. Do this instead.
Tip: Standing Calf Raise, Rest-Pause
Hit failure at 12-15 reps, rest only 20 seconds, then repeat for as many reps as possible.
January 16
Tip: Cannabis, Body Fat, and Testosterone
Does weed make you overeat? Does it lower T levels? Here's what science tells us.
Tip: Protein Cake for Dieters
If cake were the new superfood, this would be the recipe.
Tip: Seated Dumbbell Calf Raise
If your gym doesn't have a seated calf machine, you probably don't work your soleus. Let's fix that.
January 15
Tip: An Exercise for Guaranteed Chest Growth
Isolate the pecs, then slam them with eccentric tension. Try this.
Tip: 3 Unexpected Things That Accelerate Gains
The answer isn't always to eat more and lift heavier. Here are three things a lot of lifters don't think about.
Tip: Pullover and Press
Blast your triceps with this elbow-friendly exercise.
January 14
Tip: A New Way to Pummel Your Pecs
This chest-building drop set involves an angle change instead of a standard weight drop. Take a look.
Tip: Fix Your Cranky Elbows and Sad Arms
Is elbow pain interfering with your arm training? Try this.
Tip: Dip with Chains
Set the chains up so that the majority of the chain weight comes off the floor for the top half of the dip, overloading the triceps.
January 13
Tips: Concentration Curl with Offset Grip
The offset resistance will help you develop the short head of the biceps for thicker looking arms.
Tip: The 30-Second Rep for Shoulder & Arms
Want to build your upper body? Move heavy dumbbells slowly. Try this complex.
January 12
Tip: PJR Pullover for Triceps
This is the most effective movement for growing the long head of the triceps.
Tip: The Most Brutal Quad Finisher
Add this to the end of your next leg day to blow up your quadriceps. Warning: It's gonna hurt.