Tip: Lose Fat. Keep Muscle. Know How Much To Eat.
Get your body fat where you want it with easy math. Here's how.
December 22
Tip: Get Stronger Using Paused Deadlifts
This will teach you to better use your lats and it'll increase time under tension for hypertrophy. Here's how to do it.
Tip: Do Stage Reps to Improve Your Pull-Ups
Suck at pull-ups? Avoid machines and use this training technique instead. Check it out.
December 21
Tip: Do The One-Kettlebell Workout
Ramp up your conditioning with only one kettlebell and your bodyweight. Here's the workout.
Tip: Train the Deep Ab Muscles with this Exercise
The stir-the-pot exercise will strengthen your core like nothing else. Here's how to do it.
December 20
Tip: Test Yourself with the Renegade Row
This test will teach you a lot about your strength and athleticism. Here's how to do it.
Tip: Don't Use Soreness to Judge Workout Effectiveness
You can get sore and not make progress. And you can make progress and not get sore. Here are the facts.
December 19
Tip: Do the Muscle-Snatch for Strength & Power
It's the easiest Olympic-style lift to learn and it'll turn you into a badass. Here's how to do it.
Tip: Shut Up About Your Goals
Studies show that telling others about your goals makes you less likely to achieve them. Here's why, plus a better method.
December 18
Tip: To Lose Fat and Keep Muscle, Time Carbs Like This
How to manipulate insulin production to get shredded while still fueling and recovering from tough workouts.
Tip: Take the Texas Push-Up Challenge
Think you're good at push-ups? Here's your chance to find out.
December 17
Tip: Do This 2 Minute Drill Before Every Workout
Awaken the nervous system before training to recruit more muscle fibers. Here's how.
Tip: Train Biceps Every Damn Day for Fast Growth
Sounds crazy, but it works if you use this smart training strategy. Check it out.
December 16
Tip: Start Every Workout With Pull-Ups
Use these two workouts to build your biceps and overall awesomeness. Check 'em out.
Tip: For Delt Gains, Increase Time Under Tension
Constant time under tension mimics occlusion training and stimulates growth. Try this workout.
December 15
Tip: Do this Exercise to Build Biceps and Abs
This variation of the cable curl strengthens the core and biceps at the same time. Here's how to do it.
Tip: Use These 4 Strategies for Better Sleep
Stress and anxiety keep you from getting restorative sleep. That kills gains. Here's how to squash stress and sleep deeply.
December 14
Tip: Do a Standing Glute Squeeze Every Day
Thirty seconds a day is all it takes to wake up your glutes and improve lifting performance. Here's how to do it.
Tip: Surround Yourself With These 5 People
Outperform yourself, make gains, and enjoy the process. Every lifter needs these five types of people in his life.
December 13
Tip: Do Paused Shrugs for Bigger Traps
Shrugs work for building traps, but most people do them wrong. Here's how to really make them work.