May 1
Tip: Why You Need Spider Curls
This classic bodybuilding exercise deserves a place in your workout. Here's why and how to do it right.
April 29
Stop Doing That, Start Doing This!
Want to make faster progress? There's something you need to cut out, and something you need to add in.
April 26
30 Minutes to Mass
Yes, you do have time to train... if you'll make a plan, shut up, and stop socializing. Follow these guidelines and check out the sample programs.
April 25
Question of Strength 55
What's the worst time of day to train? Should you put your kids in sport-specific training programs? Answers here!
April 23
The Bulking and Cutting Handbook
Should I bulk or cut? It's a common (and annoying) question. Here's what you need to know before making your decision.
April 19
Tip: The Single-Leg Exercise You Need
Here's a leg-destroying unilateral move you've gotta try for strength and size gains.
April 18
Tip: GVT Isn't All It's Cracked Up To Be
Here's why traditional German Volume Training isn't optimal for most lifters, and what to do instead.
April 14
Tip: Try This Weird Rep-Rest Scheme For Arms
Doing an unorthodox number of reps and taking a really short rest period increased biceps growth by 100% during this study. Take a look.
April 11
Tip: Triceps Giant Set
Perform back to back: 12 cross-body cable extensions, 12 dips, 12 seated dumbbell French presses. Then repeat.
April 10
Tip: Tricep 30's
In this triceps extension variation, lower to your nose for 10 reps, then to your forehead for 10 reps, then behind your head for 10 reps.
April 9
Tip: Reverse-Grip Pushdown
To enhance your mind-muscle connection, try this. Be sure to roll your knuckles back towards your body and hold for a 2-3 count for 3-4 sets.
April 8
Tip: The Overhead Shrug
This not only works the upper and lower traps, but also trains elevation of the scapula.
April 7
Tip: A Giant Set for Giant Triceps
Combine rope pushdowns, overhead extensions, and dips into one giant set for guaranteed gains. Do 4 sets, 12 reps for each exercise in the giant set.
April 4
4 Things Bro Science Got Right
Meatheads were right about a lot of things, but they got a whole bunch of other stuff dead wrong. Let's break it down.
Tip: The 6 Keys to Big, Strong Triceps
Suffer from TTS (Tiny Triceps Syndrome)? Here's the cure.
April 3
Tip: 4 Calf Training Essentials
What do you do if your calves are small even though you train them three days a week? Try these fixes.
Tip: 70-Degree Smith Machine Row
Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.
April 2
10 Training Blunders You Don't Want to Make
Make these common mistakes and you'll be small, weak, and injured instead of big and strong.
Tip: The Rogue Shrug
This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.