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How to Build Muscle Without Pain If an exercise is causing the wrong kind of pain, swap it out. These moves work just as well... and maybe even better. Pain should never get in the way of your upper-body gains. First, go get the problem checked out. Second, try these simple technique tweaks to...

And Some Much Better Alternative Exercises These gym machines are dangerous, dysfunctional, or based on fraud. Luckily, there are some very effective alternatives. Check 'em out. Gym Machines That Suck Not every commercial gym machine is worthless, but here are four you should avoid at all...

The Bosu ball is a powerful tool for training athletes and clients across all fitness levels—when used at the right time in the right way. Whether I’m prepping athletes for high-intensity movement and stability drills or helping everyday clients improve balance, the Bosu ball workouts always...

These days, the deadlift is a fan favorite among gymgoers, and that’s a good thing. It’s not broscience, either. The amount of reach a deadlift has compared to many other lifts is incomparable. It’s one of the most primitive movement patterns ever, but it’s responsible for training so many...

An Insane Plan for Biceps & Triceps Train your arms all day long. Well, sorta. Here's how to pack on size, even if you have limited equipment. Want to make some real biceps and triceps gains? Want to overcome an arm growth plateau that’s plagued you for years? Try the infamous one-day arm cure...

Bad Posture Can Make You Sick Poor energy, poor endurance, bad digestion, acid reflux, TMJ problems, and even low self-esteem could all be caused by the way you stand or sit. Forward head posture can add significant stress to your muscles and joints. You know that. But the benefits of improving...

WHAT'S A CUE? A cue is just a short prompt or phrase that quickly reminds you of good exercise form. If you're not thinking about following the right cues when lifting, you might not be getting the most out of your training. Here are 13 of the most bang-for-your-buck technical cues. 1 ▶️...

To build your biceps, like any muscle, you'll need to work them through their full contractile range. This means doing a variety of exercises that'll overload them in all positions: shortened, lengthened, and mid-range. Incline dumbbell bicep curls are what most people use for the lengthened...

With all the different guides on exercising it can be very overwhelming for anybody and squatting is one of those exercises high on the list that everyone has an opinion on. There’s the basic how to’s, what’s a good squat form, and what’s a bad squat form, and the countless tips on how to fix...

Not to pin one exercise against another, but when it comes to building a 6-pack, (while protecting your back), the captain’s chair remains dominant. “Also called a Roman Chair, the captain chair is a piece of equipment you’ll see standing against a wall somewhere in most gyms,” says Michael...

When it comes to Olympic lifting, it’s about more than just the time you spend under the bar performing snatches and clean and jerks. You can hone the strength, stability, and technique required for these lifts through various olympic lift alternatives that don’t involve actual Olympic lifts...

People aren’t quick to admit that like many competitive sports, there’s an “ideal body type” for weight training success. Anyone can get a training effect from lifting weights, but leverages and skeletal build can help (or hurt) an individual tremendously when it comes to having a mechanical...

Numerous exercises claim to improve core strength, often dominating social media, each asserting to be the ultimate solution for core gains. While some of these claims may be true, others are not. However, the Ab Rollout, a tried and tested exercise, stands out for its proven effectiveness...

The quadriceps are one of the largest muscle groups on your body, and almost every compound, lower body movement is going to involve them to some degree. From big lifts like a squat or deadlift pattern, assistance exercises like a lunge or leg press, or even “glute-focused” patterns like...

BUILD A THICKER BACK AND BIGGER BICEPS WITH THIS MULTIFACETED, FREE-WEIGHT WORKOUT. There’s a fine line to walk on those one or two days a week you find yourself hitting back and/or biceps: Don’t overthink it by getting too cute with novel exercises, but don’t be so predictable that your...

A raw, full-body six-week workout that will get your body rock solid. By Sarah L. Chadwell, NASM-CPT Want to get jacked and lean super fast? Get back to basics with a full-body, push-pull split workout. With this plan, you execute a targeted exercise for each muscle which results in...

What Are the Side Delts? The deltoid muscles—or “delts”—are the muscles that cover your shoulder joints and help your upper arms move forward, backward, and out to the side. Each deltoid is made up of three sections or “heads:” the anterior deltoid, the lateral deltoid, and the posterior...

HERE'S WHAT YOU NEED TO KNOW... To build the deadlift, prioritize the squat for 6 weeks while not pulling heavy at all. Powerlifter Dan Green's number one deadlift tip is to regularly perform the stiff-leg deadlift. Mike Tuchscherer recommends building the deadlift by pausing at the bottom of...

The leg press gets a lot of love and hate. On the advantage side is the fixed range of motion, and your stable trunk takes core stability out of the equation. These two factors allow lifters to move massive weights. The fixed ROM and increased stability are a godsend for lifters who suffer from...

Tiny tweaks in your wrist position when pumping iron can result in impressive muscular improvements. “It is often overlooked how a simple change in hand placement can make a difference in muscular results,” explains Natalie Wolfe, NASM, CPT. Without having to change an actual exercise, “Simply...