Tip: In Defense of Higher-Rep Compound Exercises
Some coaches say to never do high reps with compound barbell movements. They're wrong. Here's why.
January 23
Tip: Cable Straight-Arm Pulldown Drop Set
Hit your lats throughout the range of motion with this untraditional drop set.
Tip: Fix Your Row, Fix Your Shoulders
Here are the most common mistakes made with the horizontal row (and how to fix them).
January 22
Tip: Deadlifting – The Recovery Issue
After making some fast progress, is your deadlift now stuck in a rut? Here's how to fix that.
Tip: One-Arm Cable Rear-Delt Flye Drop Set
Change the angle to really nail your rear delts.
January 21
Tip: Front Shoulder Raise Drop Set
Build full-range strength with this drop set by going from sitting to supine.
January 20
Tip: The Curtsy Lunge
Nail your glutes and challenge your overall mobility, stability, and strength with this lunge variation.
Tip: Healthed-Up Cheesecake Brownies. Seriously.
Treat yo' self! (While meeting your daily macros and making serious gains.) Try this easy recipe.
January 19
Tip: Calf Training – The Right Way
Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.
Tip: Banana Nut Muffins for Bodybuilders
Store-bought muffins are a total calorie bomb. Make these instead and get fewer carbs and calories, plus more protein.
January 18
Tip: The Most Common Bench Press Mistake
If you're not a powerlifter, should you be testing your bench press 1RM often? Here's the answer.
Tip: The Two-Up, One-Down Calf Press
Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.
Tip: 6 Surprising Ways to Avoid Cold or Flu
It's hard to make progress in the gym if you're sick. Here are some unusual ways to avoid it.
January 17
Tip: Banded Rows – Silly or Effective?
Bands are great tools for adding accommodating resistance, but do they work for one-arm rows? Sorta. Info here.
Tip: Ditch the Kroc Row
Yes, it looks kinda cool, but you probably don't need it. Do this instead.
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: Protein Cake for Dieters
If cake were the new superfood, this would be the recipe.
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.