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4 Things to Do AFTER Lifting to Boost Gains

The New Post-Workout Recovery Window<p>The Post-Workout Window<p>When it comes to speeding up recovery from a ball-busting workout, no single time period …

Tip: Build Biceps With Science-Backed Methods

Five quick tips to help you finally stretch out those shirtsleeves.<p>The Best Training Techniques for Biceps<p>Go Heavy. Since the biceps are comprised of …

Tip: Train Your Abs Directly

No, the big compound lifts aren't enough for real core strength. Here's why.<p>Some coaches say that you don't need to train the abs directly. The …

Tip: Squat, Carry Heavy Stuff, and Shut Up

Three things every lifter and athlete should be doing. Get the details here.<p>1 – Do High-Rep Squats<p>High-rep squats are the mass-builder's secret. Try …

4 Myths Many Lifters Actually Believe

Common Misconceptions About Abs, Cardio and More<p>Everything works in theory, but some training methods just don't produce enough benefits to justify …

10 Awesome Pull-Up Variations

Have You Tried Them All?<p>Varied Grip Pull-Ups If you want to have a balanced program, you'll want to use a variety of grips. Here are some good …

Workouts

Tip: Do 4 Exercises for Forearms and Grip

We bet you haven't tried these unique exercises. Add a few to the end of your workouts to cure PFS – Puny Forearm Syndrome.<p>No More Wrist Curls<p>The men …

Growth Factor Shoulder Training

Here's what you need to know...<p>People who only lift heavy or do Olympic-style lifting rarely have impressive arms and shoulders. The exception is …

Tip: Don't Train Every Muscle the Same

Lower reps or higher reps? It depends on the fiber dominance of the muscle in question. Check out this handy guide.<p>When it comes to isolation work, …

6 Lifting Strategies That Always Work

How to Keep It Simple and Get Strong<p>There are a lot of experts out there – and even more armchair Internet experts – with differing opinions about …

The 7 New Rules of Lifting

Training Principles for Lifetime Lifters<p>Playing the long game means experimenting with different training styles to understand how they'll benefit …

7 Tips for Long-Legged Lifters

How Tall Guys Can Build Strong Legs<p>It's not every day you see tree-trunk legs on a guy who's over 6'2". The truth is, it's difficult to build enough …

Tip: Do This Set-Rep Scheme for Size

There are many set-rep protocols for hypertrophy, but this one has stood the test of time. Check it out.<p>When you first start lifting weights, just …

What You Don't Know About Training Delts

10 Research-Driven Tips for Building Shoulders<p>Here's what you need to know...<p>Standing dumbbell presses work best. They activate the delts more than …

Tip: Build Muscle With "Death By" Sets

Got two minutes, a high pain tolerance, and the desire to build muscle? Then this training method is for you.<p>Contractile failure is the main trigger …

6 Biceps Exercises You Should Be Doing

Complete Biceps Training for Maximal Growth<p>The Big Mistake<p>When it comes to training the biceps, simply doing more sets and reps won't cut it. The …

The Simple Diet for Athletes

Here's what you need to know...<p>This four-stage plan takes care of the big dietary issues first, then narrows things down according to the athlete's …

Complete Guide to Big Biceps & Triceps

Big arms. You want them. And we're talking about biceps and triceps here – not "fatceps." No one cares what your arm measures when it's coated in …

Master the Squat

Here's what you need to know...<p>To build impressive strength, you have to spend time with a bar on your back.<br>• Plateaus in squat strength can be …

4 Things You Must Do to Achieve 7% Body Fat

If it’s a flat belly, a better all-around diet, and a stronger heart you’re after this year, we’ve got you covered. But if you’ve got an even bigger …

Break Up Those Hips and Fix That Squat

Ever hear a trainer try to explain why their client can't get below parallel on a squat? Once you get past the token explanations about bad knees, …

Tip: Lose Fat. Keep Muscle. Know How Much To Eat.

Get your body fat where you want it with easy math. Here's how.<p>Approach fat loss by focusing on retaining muscle. Why? Gaining and losing fat is …

Tip: Build Your Lats With These Two Techniques

Use these strategies to make gains and perfect your pull-ups. Here's how.<p>These pull-up techniques will not only get you stronger, they'll also teach …

Tip: Don't Try to Hit the Triceps With Dips

Changing your form on dips to train the triceps will wreck your joints. Here's a better method that works great.<p>A common trend seen with dips is to …

Muscle

From 0 to 100: Know Your Percentages!

Here's what you need to know...<p>Knowing the effects of each training zone will allow you to make the best choices when it comes to designing your own …

Time I

Shut Up and Get Strong

How to Boost Fat Loss, Muscle Gain, and Athleticism<p>Here's what you need to know...<p>Without a solid strength base, drop sets and crazy finishers are …

Fake Strength: Stop Arching the Bench Press

I'm not a fan of lifters significantly arching their backs while bench pressing. This may tick off my powerlifting brethren, but I'm sticking with it.<p>…

Health

Tip: To Build Big Delts, Train Multiple Angles

The big lifts are foundational, but isolation and time under tension are crucial for shoulder size. Here's how to do it.<p>Do This Lateral Raise …

Tip: Do These 3 Mobility Drills for Better Squats

Perform these drills before you squat and you'll feel the difference.<p>Do these three mobility drills before every squat workout:<p>1 – Seated Glute and …

Tip: Change Your Rep Ranges for Size & Strength

There are better set/rep schemes out there than 3x10, especially if gains have stalled. Check these out.<p>Sure, three sets of 8 to 10 reps "work." And …

Recruitment