Tip: Train Your Deep Glutes
The maximus gets all the attention, but don't forget the gluteus minimus and medius. Here's what to do.
December 18
Tip: Iso-Dynamic Alternating Incline Row
Build more muscle by holding the top dumbbell isometrically between reps.
Tip: A Very Different Way to Deadlift
This combo exercise is a real ball-buster. In a fun way. Check it out.
Tip: The New Cardio – Steady State Lifting
Bored of steady state cardio? Tired of HIIT? Try steady state weight lifting to lose fat. Here's how to do it.
December 17
Tip: Iso-Dynamic Alternating Bench Press
Keep tension on the down side by not lowering all the way. This will increase muscle activation and create the occlusion effect for hypertrophy.
Tip: The PPL Training Split
If your goal is hypertrophy, this is one of the smartest splits to follow. Here's why and how to set it up.
Tip: Creatine Grows Some Body Parts Faster
Amazingly, creatine works better for certain muscles than it does for others. Take a look at this new science.
December 16
Tip: The Touch-and-Go Box Squat
Unlike the regular box squat, this variation has you tapping the box with your glutes, but not sitting, keeping the hip extensors engaged.
Tip: The Right and Wrong Way to Cable Crunch
Wickedly effective ab exercise, if you're doing it correctly. You're probably not. Here's the definitive guide.
Tip: Better Than Intermittent Fasting
Intermittent calorie restriction works better than regular dieting or even intermittent fasting. Here's the science.
December 15
Tip: Ball False-Grip Drill
Master the false grip to master the muscle-up and other moves. This is also a great way to strengthen your forearms.
Tip: The 10 x 1 Workout Program
A new way to get stronger and master a lift.
Tip: The Complete Guide to Ab Wheel Rollouts
There are two correct ways to do this exercise, then there's the way most people do it. Know the difference.
December 14
Tip: Hip Mobility Montage
Everyone needs more hip mobility, especially lifters. Here are several ways to get it.
Tip: The Best Steak for Lifters
What's the best cut for the health-conscious bodybuilder? Check this out.
Tip: Pros and Cons of CrossFit-Style Training
Does it push you to train harder, or does it end up being a competition that hurts you in the long run?
December 13
Tip: Standing One-Arm Cable Press
This is a great exercise, and it's even better if you learn how to do it with heavy loads. Here's what you need to know.
Tip: The Craziest Looking Grip Strength Exercise
Looks weird, but it's great for crushing strength and forearm size.
Tip: Are You Dedicated or Disturbed?
Training hard is awesome. Controlling your diet to get the body you want is awesome. But things can get out of hand fast. Here's how.
December 12
Tip: Banded Supine Row
Improve your form and movement mechanics on all rowing exercises with this teaching exercise. Bonus: It boosts your bench press by teaching you lat engagement.