Few workout protocols fit the bill for pretty much any problem or goal you have in your exercise regimen: but tempo training is one of those protocols. If you’ve hit a plateau in your lifting, want to get ... Continue Reading
How Plyometric Push-Ups Can Improve Pressing Strength
Push-ups have been around for ages and are a widely embraced movement used to test upper body strength and fitness. Plyometric training has some amazing benefits — more power and strength — yet only with ... Continue Reading
Best Foam Roller Exercises For the Quads
Foam rolling is a great tool for warming up, cooling down, and improving your mobility. One of the areas on the body that gets excessively tight and painful is the quads. The reason for tight quads is ... Continue Reading
How Weightlifters Should Time Protein and Carb Intake for Maximum Recovery
Protein and carbohydrates are necessary macronutrients for all of us regardless of whether you are a weightlifter or not. For the sake of clarity, the term weightlifter is referring to individuals who are ... Continue Reading
The Glute-Ham Raise is a Functional Hamstring Builder
The glute-ham raise is an effective posterior chain exercise to develop strength, hypertrophy, and muscular endurance in the hamstrings, glutes, and lower back. Power, strength, and fitness athletes all ... Continue Reading
How to Increase Your Bench Press Without Benching
Lifters love to brag about having a heavy bench press. Of course, the longer you keep at upping your bench press, the harder it becomes. Eventually, your gains will stall out, and you'll be lucky to add ... Continue Reading
How to Do the Inverted Row — Variations, Alternatives, Sets and Reps Explained
The pull-up gets a lot of credit for being the ultimate back-building exercise. We’re not going to dispute that claim. But if you’re the type of lifter to shrug off inverted rows as a weakling’s pull-up — ... Continue Reading
The 8 Best Foam Roller Exercises For Your Legs
You sit for six and a half hours each day (statistically speaking, that is), and it's doing you no favors in the gym. (1) Whether you sit for work, while you binge Netflix, or to read a book, it's ... Continue Reading
Build Muscle Anywhere With the Best At-Home Bodyweight Workouts
Bodyweight workouts deserve a bit more respect if you ask us. If you only rep-out push-ups and lunges when the squat rack is full, then you're doing your muscles and mobility a disservice. Strength ... Continue Reading
The Split Squat Can Improve Mobility and Leg Strength
If the back squat is the cool guy everyone wants to hang out with, then the split squat is his older, less cool but more practical older brother. You can't lift as heavy with the split squat, but you'll ... Continue Reading
7 Row Variations to Build a Stronger and Thicker Back
A big back signals to the rest of your iron-lifting brothers and sisters that you know a thing or two about hoisting heavy weights. It can take years of lifting to forge a broad backside, and it takes lots ... Continue Reading
Your Ultimate Guide to Pre- and Post-Workout Nutrition
Here’s a fact nobody ever likes to hear: All your hard work in the gym is meaningless if you don’t have proper pre- and post-workout nutrition. The nutrients you provide your body will determine how long ... Continue Reading
How to Do Dips: Proper Form & Variations
If you want to develop serious upper body strength, drive muscle growth, and improve your lockout performance in the bench press, there is one lift to rule them all — the dip. This is a simple movement ... Continue Reading
6 Core Exercises That Will Improve Your Squat and Deadlift
The squat and deadlift have a lot in common. They're both compound movements that build a lot of muscle, strength, and grit. They also both require a tremendous amount of core strength. These two movements ... Continue Reading
Get Strong and Bust Through Sticking Points With the Half Squat
Half squats are thought to be a gym sin carried out by either weak or lazy squatters that can't or don't want to hit depth. Full-depth squats are indeed ideal for building leg muscle, improving squat ... Continue Reading
Use Pause Squats to Skyrocket Your Leg Strength and Size
The squat is considered the king of all movements, and it’s one of the most important exercises to master for any lifter or athlete. It’s a lower-body exercise that engages the largest muscle in your body ... Continue Reading
The Vertical Diet: Everything You Need to Know
Even if you're mixing up one of the best protein powders each morning, adjusting your diet can still be necessary to build muscle mass. To gain weight, you need to be in a calorie surplus — consuming more ... Continue Reading
Build Big Traps and Strengthen Your Lifts With Shrugs
Well-developed traps don’t only make you look jacked. They also play a crucial role in deadlifting, squatting, carrying, and in the Olympic lifts. The shrug is an excellent exercise for building the traps. ... Continue Reading
5 Travel Workouts to Keep You Fit On the Go
You might be out of town for a business event or to visit your family for the first time in who knows how long. Or, you might be out on an actual vacation. Whatever your reason for being off somewhere ... Continue Reading
The 5 Best Foam Roller Exercises for Strength (Yes, Strength)
You know the foam roller as a pre-and post-workout tool that loosens your muscle fascia, speeds up muscle recovery, and allows for enhanced mobility. It is, but over the years, creative strength coaches ... Continue Reading
Everything You Need to Know About Mass Gainers
Bold claims and lofty promises are a hallmark of the supplement industry today. From fat burners to pre-workouts, many products promise to deliver extraordinary results in a timely manner, from “shredding ... Continue Reading
12 Science-Backed Benefits of Squats You Should Know About
We don't need to tell you that the squat is worth doing, but there are probably more benefits to doing squats than you're aware of. For one, squatting is a movement pattern we engage in daily — like when ... Continue Reading
Cluster Sets Are the Intensity Booster Your Workouts Need
There are multiple workout variables to take into account when it comes to improving power, strength, and size. Possibly the biggest variable when aiming to accomplish one of them or all of the goals is ... Continue Reading
Do the Suitcase Deadlift For a Strong Grip and More Muscle
The suitcase deadlift — where you perform a deadlift with one side of your body loaded — is more useful than you may think. First, think about how often you carry something in one hand, be it a bag of ... Continue Reading