September 19
The Isolation Exercise Checklist
Just doing the big basic exercises leaves lots of gaps in your development. Here's how to target those muscles that the basics don't touch.
Tip: Is a Whole-Body Split Right for You?
Here are the pros and cons.
September 18
Tip: The Best Hip Hinge
This fundamental movement pattern is, well, fundamental. But try this before you jump into deadlifting.
Tip: Fix Those Tight Shoulders Fast
Test and improve shoulder rotation with this exercise.
September 17
Tip: Customizing the Squat
It's a mandatory movement pattern, but you need to choose the best variation for your body and goals. Here's a quick rundown.
The Hardgainer Prescription
Some people really do have a genetic disadvantage when it comes to muscle growth. Here's why and exactly what to do to fight it.
Tip: One Exercise for a Strong Posture
Build your upper back and neck with this unusual exercise. You'll stand straighter and lift heavier.
September 16
Tip: The Truth About Inflammation and Healing
Most of what we do today to heal minor injuries and relieve soreness is actually delaying healing and maybe even muscle growth. Info here.
Tip: Science Reveals the Best Workout Split
Finally, a study that compares split routines with whole-body routines to show which one leads to more muscle.
September 15
Tip: Bigger Forearms in 3 Minutes per Week
Do this quick routine once per week and you'll be shocked by your newfound gains.
Tip: A Different Way to Bench Press
Save your joints and recover faster with this bench press variation.
September 14
Tip: The Butt Muscle You're Missing
Strengthen this part of your glutes and you'll improve your squats and deadlifts. You might even relieve some lower back pain.
The 4 Dumbest Things Beginners Do
Newbies often waste their first year or two of training. They should be taking advantage of this magical time. Here's what to avoid and what to do instead.
A Much Better Way to Upright Row
When doing upright row, replace the barbell and you'll stimulate more growth and keep your wrists and shoulders healthier. Here's how.
September 13
Tip: The Upper/Lower Split: Pros and Cons
This is a better option than the traditional bro-split you see many people using, but it does have its drawbacks. Info here.
The Best Rep Scheme for Greater Gains
Not getting any stronger? Not getting any bigger? Use this method to get your gains going again.
Tip: Full-Contractile Range Tri-Sets
No muscle fiber is safe with this training method. Here's how to use it to build wider shoulders.
September 12
Tip: Pros and Cons of the Bro-Split
It's not a bad way to organize your training week, but it has its drawbacks. Check 'em out.
Tip: The Ultimate Move For Tricep Growth
Train your triceps and protect your elbows. Build big arms and healthy joints with this pressdown variation.