Tip: Do This Before Heavy Squats
Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.
March 10
Tip: Eat This Much Protein Per Meal
The experts were horribly wrong about how much protein you could absorb in one meal. Here's the new science.
March 9
Tip: Banded Good Morning
Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.
Tip: Hip Thrust for a Stronger Squat
Can this butt-building exercise actually improve your back squat? Researchers have taken a look. You may be surprised.
Tip: Science Finds the Best Butt Exercise for Women
A study involving weight-trained women finds that one glute exercise works better than the others. Check it out.
March 8
Tip: The Best Bench Press for Athletes
Close grip or traditional grip? If an athlete wants to transfer strength into power, here's what science says is the best choice.
Tip: Science Discovers How Much Protein You Need
How many grams per day? A giant meta-study comes up with a definitive answer for lifters.
March 7
Tip: Alternating Eccentric Leg Curl
Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.
Tip: Want Size? Build Reps, Then Add Weight
Here's a simple progression method that works every time, yet most people have never tried it.
Tip: The Best Squat Variation You're Not Using
Build your legs, boost your regular squat, and work around injuries with this butt-busting variation.
March 6
Tip: Power Shrug
Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.
Tip: Rest Periods: Sit or Walk Around?
What's more important, active recovery between sets or resting as much as possible? This new study on CrossFitters sheds some light.
Tip: The Bench Press Tip No One Talks About
Bodybuilders and recreational lifters need to do the opposite of what powerlifters do. Here's why.
March 5
Tip: Single-Arm Plank on Rings
Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.
Tip: This Exercise Beats Squats for Glute Gains
You've seen the squat-booty memes, but the squat came in last for glute activation when compared to two other exercises.
Tip: The Perfect Number of Sets for Growth
Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.
March 4
Tip: The Single-Arm Plank
If you could only choose one exercise to train your core, it should be the single-arm plank.
Tip: The Best Chest Exercise Since 1911
For complete chest development, don't forget this classic. Bonus: There's a new way to do it for even better results. Check this out.
March 3
Tip: 6-Ways for Shoulders
Add this to the end of your shoulder workout and get ready to burn and grow.
Tip: The Art of the Batch Prep
Avoid decision fatigue, improve diet adherence, and reach your body comp goals. Here's how.