Tip: Build Glutes with Accommodating Resistance
Smoke that butt with these two banded exercise variations.
February 17
Tip: Another Protein Myth Debunked
You've heard this myth about high-protein diets repeated by lots of folks. Here's the actual science.
February 16
Tip: Dips, Rear Delt Flyes, Over and Backs
Mark Dugdale uses this depletion circuit as part of his contest prep.
Tip: Stretch Your Lats From Top to Bottom
Add this tweak to your favorite stretch and really loosen up those tight lats.
Tip: The Truth About Diet Soft Drinks
Don't listen to the internet rumor mongers. Here's the real scoop about dieting and diet drinks.
February 15
Tip: 3 Tips for a Perfect Curl
Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.
Tip: Stop Maxing Out for No Damn Reason
If you're not a powerlifter, or it's not the right time in your training cycle, then going for a PR is just plain dumb. Here's why.
Tip: Get a Great Workout in Half the Time
A new study shows that this method of weight training works great, and it can cut your workout time in half.
February 14
Tip: Continuous Tension Rack Pull
The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.
Tip: Why You Need a Cheap Stopwatch
Sure, your phone has a timer, but taking a stopwatch to the gym can help you ramp up training density without distractions. Here's how.
Tip: Your Hatred of the Smith Machine is Dumb
Pro bodybuilders, hot fitness chicks, strongmen, and even powerlifters sometimes use the Smith machine. Here's why.
February 13
Tip: Dumbbell Curl, Overhead Extension Superset
Finish off your arm workout with this intense superset.
Tip: Are You Training or Doing Tricks?
Maybe they think it's functional. Maybe they think it's innovative. Maybe they just need attention. Whatever. This trend has to stop.
Tip: Fix That Butt Wink!
Do you tuck your tail when you squat? Not good. Here’s how to fix it.
February 12
Tip: Single-Leg Hip Thrust – Slow Negative
Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.
Tip: The Truth About Progressive Overload
Sure, try to add more weight to the bar, but understand that it has its limits, and it's not that great for building mass. Here's why.
Tip: The Optimal Amount of Time Off
Now we know exactly how much time we can take off between training and a strength competition. Check out the new science.
February 11
Tip: Push-Up, Stand Up, Squat Prisoner Jump Countdown
Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!
Tip: The Surprising Truth About Negatives
A meta-study looks at whether lowering a weight slowly really builds more muscle than lifting it fast.
Tip: It Grows Muscle, Too
Science reveals more good news about the world's second favorite drink.