Mark Miller

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The Holy Grail of Sports Training: EMOM Sets

Every Minute On the Minute Training<p>Lead Photo Credit: Straight 8 Custom Photography<p>I've been experimenting with EMOM sets, or every minute on the …

The 7 Training Rules of the 21st Century

Stop Training Like It's 1999<p>It's Time to Move Forward<p>The latter part of the 20th century witnessed a veritable explosion in lifting culture, kicked …

Stereotypes

The One-Shake Diet

A Simple Way to Lose Fat or Gain Muscle Mass<p>Most Diets Are Dumb and Complicated<p>Whether your goal is to shed fat, gain muscle, or just improve overall …

Nutrition

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 …

6 Mistakes Women Are Still Making in the Gym

Plus 3 Things Men Need to Learn From Women<p>Questionable Practices<p>While both men and women tend to make predictable errors in the gym, some of the more …

Tip: Better Than Intermittent Fasting

Intermittent calorie restriction works better than regular dieting or even intermittent fasting. Here's the science.<p>Yo-Yo Dieting<p>Dieting is a chancy …

Tip: The 10 x 1 Workout Program

A new way to get stronger and master a lift.<p>In the never-ending quest to add more weight to the bar, lifters don't give their bodies enough time to …

Workouts

Today's Workout: The kettlebell weight-loss workout

Eugenio Marongiu / Getty<p>Eugenio Marongiu / Getty<p><b>Duration</b> 20<p><b>Exercises</b> 6<p><b>Equipment</b> Yes<p>If you want to minimize your time in the gym and maximize your …

This Is Your Body On Intermittent Fasting

Here's how this popular diet method can benefit you from head to toe, according to science<p>If you’ve been toying with the idea of intermittent fasting, there are plenty of good reasons to give it a try.<p>The diet, which involves alternating long periods of fasting with regular eating, has a proven …

Holistic Medicine

The Suicide Grip: Dangerous or Smart?

4 False Grip Exercises That Work<p>It's Suicide... Or Is It?<p>We've all heard the warnings about it. They say lifters have gotten their necks crushed by …

Tip: The Right Way to Dumbbell Bench Press

Start at the bottom with the palms facing each other. Rotate on the way up so the palms are facing forward in the end position.<p>The dumbbell bench …

The 10 Most Annoying Things People Do at the Gym

Motivating yourself to get to the gym is hard enough. If you carve time out of your day to get there and people are acting like jerks, it’s enough to …

Trainer Tips: 5 Simple Solutions for Speedy Recovery

<i>Words by Rebecca Parsons</i><p><b>Time passes slowly when you're recovering from injury. For athletes in the healing process, every day can feel like the last</b> …

Exercise

A Penny Can Tell You If Your Home Lost Power While You Were Away

With Hurricane Irma beginning to touch down in Florida, many residents are opting to temporarily evacuate rather than endure the storm. …

Tip: Skipping Meals Makes You Fat

What do protein, dopamine, cravings, and body fat percentage have in common? Well, everything. Check out the science.<p>Chubby People Skip Breakfast<p>It's …

Nutrition

Tip: Eat Rice Without Getting Fat

Check this out. A simple way to reduce rice calories by as much as 50%.<p>Eat More White Rice, Stay Lean<p>White rice has a lot of things going for it. …

Nutrition

Tip: How to Double the Gains from Pushdowns

Build those puny triceps with this advanced training method. Here's how.<p>Tricep pushdowns are one of the best exercises for building the back of the …

CrossFit: The Good, Bad, and the Ugly

Here's what you need to know...<p>CrossFit has done an incredibly good job at popularizing tough training using barbells.<br>• CrossFit is fine "Exercise" but …

Tip: The Very Best Low-Body Mobility Exercise

If you're only going to do one mobility drill to improve your squat, this should be it.<p>The Ass Was Far Away From the Grass<p>As someone who struggled …

Stretching

Tip: The Right Rest Period for Strength Gains

How long should you rest between sets? If your main goal is strength, follow the guidelines here.<p>Goal Dependent Rest Intervals<p>The amount of time you …

Tip: The Best Overall Deadlift Style

If you're deadlifting for overall physique development, which style is best for your goal? Answer here.<p>The deadlift is increasing in mainstream …

21 Cheat Sheets For Getting Superhero Abs

Exercise routines, diet tips, and recipes for people who want a shredded midsection.<p>As BuzzFeed Health has reported, getting those abs to pop is about way more than doing a zillion crunches, or even lightly keeping an eye on your diet. It's actually a lot more labor-intensive, requiring most people …

Tip: Do This First, Trigger More Muscle Growth

Tap into Type II muscle fibers first in your workout and turn on growth. Here's how to do it.<p>Grow Stubborn Muscle Fibers<p>One of the prevailing …

Tip: Do The Gorilla Row

Rows are nonnegotiable in back training. So mix it up a little with this new variation.<p>For building a strong back you can't leave out rows. But this …

5 Best Loading Schemes for Size & Strength

Set/Rep Methods for Maximal Gains<p>Want Size, Strength, or Both?<p>Here are five of the most effective loading schemes (sets, reps, and weight used) for …

Tip: Should You Ditch the Incline Bench?

The incline press doesn't do what you think it does. Do this exercise instead.<p>The Sad Decline of Decline Benches<p>It's becoming increasingly rare to …

The Best Training Tool for Triceps

6 New Exercises for Arm Growth<p>Kettlebells: Better Than Dumbbells<p>Kettlebells are a highly effective training tool for triceps growth. The key is …

Workouts

Tip: The Protein Solution

Can you lose fat and build muscle at the same time? Yes, science says. And the key is protein. Check this out.<p>It's called the Holy Grail of physique …

The Very Best Way to Build Your Chest

9 Experts Drop Their Most Effective Tips<p>The Question<p>What's the single best way to build chest?<p>Michael Warren – Strength Coach and Performance …