Tip: Curls with 3-Second Negatives
The lowering phase of the curl is where a lot of the muscle damage, and thus growth, is created. Don't just drop the bar.
January 28
Tip: Sorry, But You Can't Out-Eat Overtraining
Overtraining exists, and you can't out-eat it or out-sleep it. Most lifters have the wrong idea about what overtraining is. Here are the facts.
Tip: Take This Forgotten Vitamin for Heart Health
It's about the only thing that can fight a newly discovered enemy of your heart.
January 27
Tip: Smith Machine BOSU Ab Crunch
Combining two of the silliest things in the gym – the Smith machine and the BOSU ball – actually makes for a fantastic ab exercise. Try it.
Tip: Elevation Masks Just Don't Work
A new study shows that these goofy masks make everything about your workout less effective. Here's why.
Tip: Why You Look Preggo on a Healthy Diet
Popular diets have one common strategy. But it may be the very thing that's making your gut grow.
January 26
Tip: Banded Chest Supported Rows
Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.
Tip: The Most Useless Pull-Up Exercise
This movement is often used as a regression in functional fitness classes. Problem is, it doesn't do much of anything. Here's why.
January 25
Tip: Banded Max Tension Alternating Pulldowns
Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.
Tip: Athletic Exercises That Make You Slow
Here's how to run slower, punch slower, and miss the ball more. Wait, you don't want that? Then avoid dumb training methods like this.
Tip: Does Rest-Pause Training Actually Work?
Researchers took a look at it in this new study. Here's what they found.
January 24
Tip: The Rowing Ergometer – Proper Technique
Master the technique to get the most out of this butt-kicking machine. Here's what you need to know.
Tip: The Least Effective Core Exercise
Honestly, people who do this exercise may not be smart enough to read an article about why it's a dumb exercise.
Tip: Two Lifts for Real Athletic Strength
Here's are two functional strength exercises that are actually functional for athletes and everyone else who occasionally gets off the couch.
January 23
Tip: Single-Arm Machine Curl
Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.
Tip: The Most Popular Bad Exercise
You've seen people doing this in your gym. Here's why it's idiotic.
Tip: Train Your Glutes for a Bigger Squat
Here's what to do before, during, and after squats to activate, strengthen, and grow your glutes.
January 22
Tip: Cross-Body Hammer Curl
Nail the brachialis muscle between the biceps and triceps for bigger, wider arms. This cross-body variation of the hammer curl is my favorite.
Tip: The Combo Exercise That's Just Plain Silly
It's a popular exercise that kills two birds with one stone... except it really doesn't. It just screws up two good exercises.
Tip: The Best Rest Periods for Arm Growth
How long should you rest between sets if biceps and triceps size is your goal? Here's your guide.