Bill Rafferty

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Tip: A New Way to Row

Get greater activation of the lats and upper back with this exercise variation.<p>Rotational rope rows are some of the most effective movements you can …

Stretching

The Best Bench Press Tip

8 Pros and Experts Drop Their Best Advice<p>The Question<p>What's your best bench press tip?<p>Charles Staley – Strength Coach and Performance Expert<p>Pause at …

Tip: The Best Machine for Biceps

Use this machine along with mechanical drop sets to ignite new muscle growth.<p>Cables Equal to Dumbbells?<p>Coach Charles Poliquin once wrote that cables …

Muscle

20 Rep Squats: The Definitely Not Secret Secret to Building Huge Legs That No One Does Because Its Really Hard

I’ll be the first one to admit that I don’t have great quads.It’s not that my legs don’t have size, it’s that they have no shape or definition. When …

Workouts

Tip: Have a Plan, But Embrace Imperfection

Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.<p>Structured …

Driving

Tip: Avoid Kyphotic Posture

For hip hinge exercises like RDLs and deadlifts, watch out for this common mistake.<p>Avoid kyphotic posture during the top extension phase. Many …

Tip: The Power Exercise for Delts and Traps

Take a bodybuilding exercise, mix in an athletic movement and what do you get? A new way to add size to your shoulders and traps.<p>It's unlikely that …

Tip: The Missing Biceps Exercise

To maximize arm size, you need to add this biceps movement to your program.<p>Spider curls are a great exercise for the often neglected short or "inner" …

Tip: Prone Trap Raise

Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.<p>Do the prone trap raise two or even three times a week. At first you may …

Why Sardines (Yes, Sardines) Are Basically the Perfect Protein

In the world of fish, it’s salmon, tuna, and tilapia that top the list while sardines get short shrift. That’s a mistake.<p>“They are pretty much …

Tiny Calves? Try These Tips to Build Bigger Calves

Team BSN athlete and YouTuber, Scott Herman, recently traveled down to Columbia, SC to visit the Muscle & Strength HQ.<p>While here he shared some of …

Make Any Workout Better, Instantly

6 Proven Ways to Do It<p>If you're not making the gains you expected on your current program, it's probably not the program's fault. It's more likely …

Tip: Want Size? Build Reps, Then Add Weight

Here's a simple progression method that works every time, yet most people have never tried it.<p>This progression strategy is one of the best methods to …

Tip: You Don't Have to Bench

Think the barbell bench press is a must-do lift? Really, it's not. Here's why.<p>Two Types That Need to Barbell Bench<p>You don't have to bench. Yup, I …

Health

The Best Squat You're Not Doing

Here's what you need to know...<p>Landmine squats are the solution for lifters who can't squat correctly because of joint pain or mobility problems.<br>• For …

The 5 Most Effective Deadlift Alternatives

Powerful Posterior Chain Exercises<p>Yes, the deadlift is a great exercise. It's possibly the best all-round lift for strength. But if it's no longer …

Workouts

Tip: Deadlift – Trunk Flexion vs. Hip Flexion

Hip flexion good. Trunk flexion bad. Here's why and what each looks like so you can make sure your form is correct.<p>Don't Use the Wrong Flexion<p>The …

Tip: The Deadlift & The Nervous System

Deadlifts are awesome, but they can also smash your CNS. Here's why and how to avoid it.<p>Crashing Your Nervous System<p>No other lift is as devastating …

Exercise

Tip: Peterson Step-Up

Finish off leg day with these. Looks easy, but your quads will be on fire.<p>Though typically performed with just bodyweight, don't underestimate this …

Health

Tip: Squatting Misses This Leg Muscle

Squats rock, but they actually don't give you complete quad development. Here's what gets skipped and what exercise will fix it.<p>The rectus femoris, …

How To Apply Marine Leadership Traits To Business

Leadership is perhaps the most important concept Marines are taught during training. As with most things we learn, concepts are easily remembered …

German Volume Training: Build More Size in 6 Weeks

<b>Duration</b> 4 days<p><b>Exercises</b> 8<p><b>Equipment</b> Yes<p>If you’re searching for the ultimate workout program to achieve massive muscular growth, look no …

Train Size, Then Strength: A 10-Week Program

Big Like a Bodybuilder, Strong Like a Powerlifter<p>Here's what you need to know...<p>If you're interested in building size and strength, those two goals …

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.<p>Some guys, especially those who …

Tip: Do You Need to Do Front Raises?

Probably not. Here's why, plus a better exercise for most lifters.<p>Research on muscle activation shows that the front delts are:<p>Stimulated during …

The Squat Is Overrated

How to Really Get Complete Leg Development<p>The King of Exercises?<p>If most people were asked what exercise they'd choose if they could only do one, many …

Tip: Reverse-Grip Paused Pulldown

To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.<p>If your goal is muscle gain, add a …

Tip: Backward Static Lunge

For bigger quads, the reverse static lunge beats the forward version.<p>This style of lunge is actually slightly better than the forward lunge when it …

Tip: Get Ripped on the Rower

The erg is the best fat burning machine in the gym, period. Here's how to use it right, plus three killer workouts to try.<p>The Erg is the G.O.A.T.<p>One …

Body Fat

It's A Trap

Shrug away for a set of towering traps.<p>The traps are involved in many upper-body movements that require shoulder elevation, rotation, or …

Health