Tip: The Missing Exercise for Pumped Pecs
Bench presses and push-ups are great, but they don't strengthen the entire chest. Here's what to add to chest day.
September 24
Tip: Don't Add Weight to Your Pull-Ups
So you can do 8 decent pull-ups. Big deal. You're still not ready to do the weighted version. Do these instead.
September 23
Tip: A Better Way to Calculate Body Fat Percentage?
Science gives us a new way to figure out how much fat we're carrying. All you need is a tape measure. But is it any better than BMI?
September 21
Rippetoe Goes Off
Rip has a few questions for you about unilateral exercises, imbalances, exercise variety, and why you're such a wussy.
September 20
Tip: Band Pullover
With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.
The Problem With Heavy Weights
Sounds like blasphemy, but chasing numbers on the bar can sometimes wreck your gains. Here's why, plus four ways to fix the problem.
September 19
Tip: Partner-Assisted Dumbbell Flye
The flye is tough at the bottom of the movement but easier at the top. To match the strength curve and build more muscle, add manual resistance at the top.
Tip: Good and Bad Barbell Rows
Great exercise, but are you making these common mistakes?
The Isolation Exercise Checklist
Just doing the big basic exercises leaves lots of gaps in your development. Here's how to target those muscles that the basics don't touch.
September 16
Tip: The Truth About Inflammation and Healing
Most of what we do today to heal minor injuries and relieve soreness is actually delaying healing and maybe even muscle growth. Info here.
Tip: Science Reveals the Best Workout Split
Finally, a study that compares split routines with whole-body routines to show which one leads to more muscle.
September 15
Tip: Bigger Forearms in 3 Minutes per Week
Do this quick routine once per week and you'll be shocked by your newfound gains.
Tip: A Different Way to Bench Press
Save your joints and recover faster with this bench press variation.
September 14
The 4 Dumbest Things Beginners Do
Newbies often waste their first year or two of training. They should be taking advantage of this magical time. Here's what to avoid and what to do instead.
A Much Better Way to Upright Row
When doing upright row, replace the barbell and you'll stimulate more growth and keep your wrists and shoulders healthier. Here's how.
September 13
The Best Rep Scheme for Greater Gains
Not getting any stronger? Not getting any bigger? Use this method to get your gains going again.
Tip: Full-Contractile Range Tri-Sets
No muscle fiber is safe with this training method. Here's how to use it to build wider shoulders.
September 12
Tip: The Ultimate Move For Tricep Growth
Train your triceps and protect your elbows. Build big arms and healthy joints with this pressdown variation.
September 11
Tip: Kill the Inner Chest Myth
Stop trying to train your inner chest. Here's why.
September 10
Tip: The Bro-Assisted Chest Builder
Get a training partner for this exercise. Asking for a little help is worth the big gains.