8 Things Coaches Have Changed Their Minds About
Training & Diet Ideas That Just Didn't Work Out
March 23
Tip: Master the Meadows Row
Build your stubborn back with this soon-to-be-classic mass builder.
March 21
Tip: Zercher Squat with Zig-Zag Bar
The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.
March 20
Tip: High Box Squat with Safety Bar
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
Tip: The Triple Dumbbell Press
No, not three dumbbells, dummy, but an overhead press performed with three different techniques without rest. Check it out.
March 18
Tip: Reverse Lunge from Step
This knee-friendly variation is great for your quads, glutes, and hamstrings.
March 16
Tip: Rear-Foot Elevated Split Squat from Step
Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.
Tip: Does Rep Tempo Really Matter?
Probably, but a new study says that we might be way overthinking it. Check it out.
March 15
Tip: The Power Exercise for Delts and Traps
Take a bodybuilding exercise, mix in an athletic movement and what do you get? A new way to add size to your shoulders and traps.
March 14
3 Days a Week is All You Need
Four rules to follow when you can only train 3 days per week, plus the 4 common mistakes to avoid. Sample plan included.
March 13
Tip: Scap Rows
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
March 12
Tip: Prone Trap Raise
Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
Tip: Two Next-Level Delt Exercises
Here's how to make two staple shoulder exercises even better.
March 11
Tip: Wider Delts, Healthier Shoulders
Build your shoulders while preventing injuries with this stability-tension superset.
March 9
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.
March 8
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).
March 7
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.
March 5
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.
March 4
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.