Tip: Ditch the Kroc Row
Yes, it looks kinda cool, but you probably don't need it. Do this instead.
January 17
Tip: Standing Calf Raise, Rest-Pause
Hit failure at 12-15 reps, rest only 20 seconds, then repeat for as many reps as possible.
January 16
Tip: Seated Dumbbell Calf Raise
If your gym doesn't have a seated calf machine, you probably don't work your soleus. Let's fix that.
January 15
Tip: 3 Unexpected Things That Accelerate Gains
The answer isn't always to eat more and lift heavier. Here are three things a lot of lifters don't think about.
Tip: Pullover and Press
Blast your triceps with this elbow-friendly exercise.
January 14
Tip: A New Way to Pummel Your Pecs
This chest-building drop set involves an angle change instead of a standard weight drop. Take a look.
Tip: Fix Your Cranky Elbows and Sad Arms
Is elbow pain interfering with your arm training? Try this.
Tip: Dip with Chains
Set the chains up so that the majority of the chain weight comes off the floor for the top half of the dip, overloading the triceps.
January 13
Tips: Concentration Curl with Offset Grip
The offset resistance will help you develop the short head of the biceps for thicker looking arms.
Tip: The 30-Second Rep for Shoulder & Arms
Want to build your upper body? Move heavy dumbbells slowly. Try this complex.
January 12
Tip: PJR Pullover for Triceps
This is the most effective movement for growing the long head of the triceps.
Tip: The Most Brutal Quad Finisher
Add this to the end of your next leg day to blow up your quadriceps. Warning: It's gonna hurt.
January 11
Tip: 4 Set-Extending Methods for Mass
Still doing 3 sets of 10? Time to ramp it up and trigger some new growth. Here's how.
Tip: Banded Close-Grip Bench Press
Blow up your triceps by doing these out of a rack, from mid to top range, using bands.
January 10
Tip: The Ultimate Squat for Quads
Want bigger quads? Set your ego aside and squat like this.
Reboot Yourself to Make More Progress
These training and diet strategies will serve as a personal reboot and have you in a whole different place, physique-wise, one year from now.
Tip: The Busy Man's Bro-Split
If you want to do enough volume for muscle growth, but only have a short amount of time to train, organize your training split like this.
Tip: Independent Handle Pushdown
Rope pulldowns are fine, but try this pushdown variation using two handles for a great pump and a new stimulus. Great for warm-ups.
January 9
Tip: Master the Feeder Set
It's not a warm-up set, and it's not a work set either. It's that all-important set in between. Here's how to do it.
Tip: The Two-Minute Leg Press Challenge
Build your quads. Challenge your lungs. Test your sanity. Try this!