Tip: Back Raise for Erectors
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
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Tip: Wider Delts, Healthier Shoulders
Build your shoulders while preventing injuries with this stability-tension superset.
Tip: Split Squat with Isometric Holds
Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.
Tip: Do This Before Heavy Squats
Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.
Tip: Eat This Much Protein Per Meal
The experts were horribly wrong about how much protein you could absorb in one meal. Here's the new science.
Tip: Banded Good Morning
Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.
Tip: Hip Thrust for a Stronger Squat
Can this butt-building exercise actually improve your back squat? Researchers have taken a look. You may be surprised.
Expert Advice for the Over-40 Lifter
What happens to the after-40 lifter? Does this milestone mean you have to train like a grandpa? Not necessarily. But here's what will lengthen your lifting life.
Tip: Science Finds the Best Butt Exercise for Women
A study involving weight-trained women finds that one glute exercise works better than the others. Check it out.
Tip: 10 and 2 Stationary Lunge
Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).
Tip: The Best Bench Press for Athletes
Close grip or traditional grip? If an athlete wants to transfer strength into power, here's what science says is the best choice.
Tip: Alternating Eccentric Leg Curl
Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.
Tip: The Best Squat Variation You're Not Using
Build your legs, boost your regular squat, and work around injuries with this butt-busting variation.
Tip: Rest Periods: Sit or Walk Around?
What's more important, active recovery between sets or resting as much as possible? This new study on CrossFitters sheds some light.
Why Intermittent Fasting Fails Most People
For a small number of people, IF works great. But for others it can completely backfire. Is it right for you? Here's what you need to know.
Tip: Single-Arm Plank on Rings
Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.
Tip: This Exercise Beats Squats for Glute Gains
You've seen the squat-booty memes, but the squat came in last for glute activation when compared to two other exercises.
Tip: The Perfect Number of Sets for Growth
Don't do more sets and reps than you need to. All it does is eat into your recovery and slow down gains. Details here.
Tip: The Single-Arm Plank
If you could only choose one exercise to train your core, it should be the single-arm plank.
Tip: The Best Chest Exercise Since 1911
For complete chest development, don't forget this classic. Bonus: There's a new way to do it for even better results. Check this out.