Tip: Hip Thrust With Band
For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.
April 6
28 Days of Gains: A Realistic Case Study
How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.
Tip: Shoulder Triples for Strength and Size
Build muscle and keep your shoulders healthy with this time-efficient strategy.
April 5
Tip: Kettlebell Swings With Band
Compared to Olympic lifts for training explosive qualities, the swing is easier to learn with lower risk. Adding a band makes it even more explosive.
The Smart Lifter's Guide to Recovery Weeks
Deloads are often misused. They can accelerate your gains, but they can also derail them. Here's how to make a better plan.
April 4
Tip: Cable Pull-Through
Strengthen the glutes for a better deadlift and squat, or just build a better butt, with the cable pull-through.
Tip: The Top 3 Training Splits
Hitting each muscle group twice per week is perfect for most lifters. But how do you organize your training? Try these three splits.
Are you REALLY Strong? Or Just Barbell Strong?
Building total-body strength takes more than three lifts. Add these exercises to your plan and see how strong you can really get.
April 3
Tip: The GHR
With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.
Tip: Use Exact Antagonist Exercises
Training opposing muscle groups together, like chest and back, is effective. But for best results, use precise pairings. Info here.
Tip: Free Weights, Machines, and Tribal Thinking
To get better, question the rules, just like great coaches do. Here's how one coach did it.
April 2
Tip: Single-Leg Romanian Deadlift
This exercise does a great job preparing the body for your sport, and of course it's a very effective hamstring and glute builder.
Tip: 1RM Training – Risk vs. Reward
Why you should stop focusing so much on your one-rep max and what to do instead.
April 1
Tip: Ankle Mobility for Muscleheads
Poor ankle movement causes problems throughout the body. Here's how to fix yours fast.
March 31
Tip: Get Twice the Triceps Growth
A new study shows that you can double the rate of triceps growth by using a certain exercise in a specific way. Take a look.
Tip: The Core Squat
Here's how to turn a squat into a very challenging core exercise.
March 30
The Best Training Split You've Never Tried
How many days per week should you train each muscle? The truth is, every muscle group is different. Here's your guide.
Tip: The Truth About Behind the Neck Pressing
It's terrible... but only if you already have bad posture and shoddy shoulders. Here's why, plus how to fix those issues.
March 29
5 Lifts That Beat Traditional Benching
If the bench press is a battlefield for your shoulders, wrists, and elbows, it's time for a change. Try these, build your chest, and keep your strength.
March 28
Tip: Roll the Bar, Set a Deadlift PR
World record deadlifts have been set using this method, but some powerlifters hate it. Check it out.