Bigger Stronger Leaner

Tip: 6-Ways for Shoulders

Add this to the end of your shoulder workout and get ready to burn and grow.

John Meadows March 3, 2018

Diet & Fat Loss

Tip: The Art of the Batch Prep

Avoid decision fatigue, improve diet adherence, and reach your body comp goals. Here's how.

Nate Miyaki March 3, 2018

Bigger Stronger Leaner

Tip: Machine Laterals With Assisted Negatives

For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.

John Meadows March 2, 2018

Eating

Tip: Keep Your Diet Boring

What does a boring diet plan have to do with willpower and getting shredded? Quite a lot actually. Here's why.

Akash Vaghela March 2, 2018

Bigger Stronger Leaner

Tip: Hang and Swing Destroyer Set

Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.

John Meadows March 1, 2018

Bigger Stronger Leaner

Tip: Do More Reps for Real Life Strength

Here's why everyone needs to add some higher-rep sets to their workouts.

Lee Boyce March 1, 2018

Bigger Stronger Leaner

Lifters Need to Lift More Often

Hitting each muscle once per week works for newbies, but not for experienced lifters. Here's why and what to do about it.

Sam Biesack March 1, 2018

Diet & Nutrition

Tip: For Mass, Drink Your Food

This pro needs 350g of protein and 1100g of carbs per day to pack on the mass. You do not, but you can adopt his diet strategy.

Amit Sapir March 1, 2018

Bigger Stronger Leaner

Tip: Pulldown Crunch

Blow out all your air on the way down and contract hard. Do 10-12 reps.

John Meadows February 28, 2018

Eating

Tip: Get Ripped with the Proximity Effect

Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.

Chris Shugart February 28, 2018

Bigger Stronger Leaner

Tip: Over and Backs for Delts

Also called the Bradford press, this continuous tension movement is a great delt-day finisher.

John Meadows February 27, 2018

Bigger Stronger Leaner

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.

Christian Thibaudeau February 27, 2018

Bigger Stronger Leaner

Tip: Build Quads & Glutes, Even With a Bad Back

Low back acting up? You can still train your lower body hard. Try this.

Eirik Sandvik February 27, 2018

Bigger Stronger Leaner

Tip: The Deadlift & The Nervous System

Deadlifts are awesome, but they can also smash your CNS. Here's why and how to avoid it.

Christian Thibaudeau February 26, 2018

Bigger Stronger Leaner

Tip: The Best Way to Boost Time Under Tension

For best results, should you do slow reps or just more reps per set? Check out the new science here.

Shawn Wayland February 26, 2018

Bigger Stronger Leaner

Tip: The Bear-Crab Complex

Two great mobility drills combined into a fast, effective warm-up.

Tom Morrison February 25, 2018

Bigger Stronger Leaner

Tip: Plate Crunch

Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.

Mark Dugdale February 25, 2018

Bigger Stronger Leaner

Tip: The Fishing Rod and the Hitch

Don't make these two deadlifting errors. Here's what they look like and how to fix them.

Christian Thibaudeau February 25, 2018

Bigger Stronger Leaner

Tip: The Most Underrated Factor in Training

Spoiler alert: It's tempo. Here's how to manipulate it for hypertrophy, strength, and even fat loss.

Chris Diamantakos February 24, 2018

Diet & Nutrition

Tip: Take This (Quickly!) to Avoid the Cold or Flu

The evidence is impressive. Ignore it at your own peril.

TC Luoma February 24, 2018