Top Science-Backed Benefits of Strength Training
Consistent strength training helps you to look better and feel better with benefits that go beyond just building strength and muscle. Find the keys to unlocking improved physical fitness and mental health. February 08, 2022 • 5 min read
The Best Way to Start a Fitness Routine
We all know that if you want resultsâwhether it's better fitness, eating healthier, or simply starting a new workout, you should work hard to change the habits you've spent a lifetime forming. February 07, 2022 • 4 min read
True Muscle: 9 Weeks to Elite Fitness
True Muscle is the hybrid fitness program you've been waiting for. It delivers muscle, but also strength, conditioning, and overall badass athleticism. February 07, 2022 • 2 min read
The Back Workout You'll Feel Till Next Week
The chest might have its own weekly holiday and the arms have an emoji dedicated to them, but what separates the true champions of lifting from everyone else is back development. September 10, 2021 • 3 min read
How To Deadlift: Layne Norton's Complete Guide
The deadlift is one of the most important lifts to get right. Make sure you're setting yourself up to build strength and muscle, not get injured. September 08, 2021 • 9 min read
Anatomy of Growth: How to Train Your Back Muscles
Your back is just as important as the front of your body when it comes to aesthetics, strength, power, and performance. Learn how the muscles move and the best exercises to build strength and size. August 10, 2021 • 3 min read
The Big Reasons Your Back Isn't Growing
Think it's as simple as "row, then grow?" You might be leaving serious gains unrealized. Here's how to fix your back day and start adding width, size, and strength! May 19, 2021 • 5 min read
KC Mitchell's Inspiring Story and Brutal Back Workout
Put two crazy-strong guys in a gym, surround them with iron and cable stacks, and shit's gonna happen. Especially when those two guys are Jesse Norris and KC Mitchell, and it's back day. Do their workout, steal their tips, and get mile wide! May 14, 2021 • 2 min read
How to Train Through Back Pain and Be Unstoppable
Lower back pain doesn't have to be a life sentence. These are the best exercises for lower back pain, and the best training techniques to keep from making things worse. May 05, 2021 • 4 min read
The Back-and-Knee-Friendly Lifting Workout You've Always Wanted
Don't believe that you have to baby yourself because you have a history of back or knee pain. This joint-friendly workout will deliver pain-free muscle and strength gains! May 05, 2021 • 2 min read
10 Best Back Workout Exercises For Building Muscle
These are the top 10 back exercises to include in your back workouts to build muscle and strength, plus 3 workouts to put them into action. March 22, 2021
Tawna Eubanks's 30-Min Upper-Body Workout for Women
Tired of body-split training? Hit it all and build strength and intensity training upper chest, shoulders, biceps, and triceps with this IFBB pro bikini queen! March 18, 2021 • 5 min read
One-Move Meltdown: Lat Pull-down
If you're looking for a way to burn out your lats and increase your wingspan, then take this finisher with you to your next back workout. March 01, 2021 • 4 min read
Back Attack: The Workouts You Need to Build Your Back
The exercise options for back training are pretty much endless, but are you doing enough of them? Try these two workouts weekly to up your posterior-chain game! March 06, 2020 • 3 min read
Regan Grimes Has Your New Favorite Back Workout
Add thickness and mass to your back with this beast-tested, pro-approved back blast from Primeval Labs-sponsored athlete Regan Grimes. February 06, 2020 • 3 min read
The Definitive Guide to Core Training: Build a Midsection Where Form Meets Function
Want to get stronger? Build more muscle? Bulletproof your body? Carve out a six-pack that you can iron your finest suits on? Read on for all the knowledge and tools you need to make your ab dreams a reality. August 13, 2019 • 9 min read
Brian DeCosta's High-Volume Back Workout
Bad back got you blue? Team Bodybuilding.com athlete Brian DeCosta has the workout Rx for an impressive wingspan that functions even better than it looks! August 06, 2019 • 4 min read
Train Your Posterior Chain for Better, Safer Gains
If you want a body that moves better, performs better, and gets stronger faster, with less potential for injury, it's time to give your posterior chain the attention it deserves. April 23, 2019 • 5 min read
5 Tips for Building Your Best Back Ever
Get 3D thickness and barn-door width with this arsenal of tools, tips, and ultra-effective exercises. March 05, 2019 • 5 min read
5 Ways To Supercharge Your Back Training
Invisible lat syndrome is a sad but true phenomenon. Follow these strength coaches' prescription for growth, and you'll feel the difference immediately. January 17, 2019 • 6 min read
Supersets For A Massive Back With Evan Centopani
Back day can be a bear, but by putting together superset combos that prime your body for the big compound lifts to follow, you can make bullish progress. October 19, 2018 • 3 min read
3 Exercise Tweaks That Can Save You From An Agonizing Spine Injury
If you wake up the morning after a workout with back pain, you may well be on the road to back-injury hell. These simple exercise-form adjustments are your off-ramp. September 26, 2018 • 2 min read
6 Back Workouts For A Bigger, Stronger Back
These back exercises and workout programs will help you build a thicker, wider, and more detailed back while building a strong foundation for future growth. July 20, 2018 • 11 min read
Your 100-Rep Plan For A Mile-Wide Back
Want a new way to blast your back? This percentage-pumping strategy helps you do just that. May 29, 2018 • 2 min read
The Fourth Powerlift: Your Gateway To Massive Gains
The bent-over row was the number-one way to break powerlifting records until it fell out of fashion. Now, it's time to bring it back to its rightful place alongside squats, deadlifts, and benches. April 17, 2018 • 4 min read
Unlock Your Lat Growth With 1 Move!
Chest and arms are great, but the hallmark of hugeness is lats wide enough to blot the sun. Unlock tremendous growth with this one simple move. March 22, 2018 • 2 min read
4 Lower-Back Exercises For Desk Jockeys
If you're like the millions of people who spend 8 hours a day sitting on your ass, the muscles in your lower backâand in your core, hips, and buttâtake a quiet but serious beating. March 07, 2018 • 4 min read
4 Secret Weapons For A Killer Deadlift
Deadlifts have been called the single best bodybuilding exercise and crowned as the "King of Mass Builders." It takes a lot of muscle to do them, but they're not something you want to just muscle through. February 15, 2018 • 3 min read
4 Back Strategies Doomed To Fail
Sometimes knowing what not to do is the most important lesson. If you want to build huge lats and traps that turn heads, avoid these four misguided back attack strategies. February 08, 2018 • 3 min read
10 Best Bodyweight Ab Exercises at Home To Train Your Core
Strengthen your abdominal and core muscles at home or anywhere with these 10 essential bodyweight exercises for a powerful core and six pack. November 28, 2017 • 5 min read
Master The 4 Rules Of Back Specialization
Whether you're stepping onstage, chasing bigger numbers, or rounding out your physique, if you want a big back, you'd better know the rules for building one. November 06, 2017 • 2 min read
The Easiest Way To Improve Your Squat And Save Your Back
Whether your goals are athletic or aesthetic, squatting big weight is a common goal. Unfortunately, squat-related injuries are also common. Learn which two exercises can significantly improve your squat and decrease your risk of injury. October 13, 2017 • 3 min read
Build Your Classic V-Taper
With Olympia glory in his sights, classic physique competitor Sadik Hadzovic shares his secrets for building a dominating back ready to bring home the gold. September 06, 2017 • 4 min read
Try This UFC Fighter's Back-And-Biceps Workout
Fast-talking, hard-working Sage Northcutt makes this workout look easy. But when you try this routine yourself, you'll wonder what this young cage fighter is smiling about. August 28, 2017 • 2 min read
Poor Posture? Try Yoga!
Posture problems can lead to a host of serious health issues, not to mention nagging neck and back pain. These five yoga poses can go a long way toward addressing the issue. August 21, 2017 • 3 min read
The 5 Best Back Machines For Maximum Growth
Want larger lats? Machines may be just what you've been looking for. August 06, 2017 • 3 min read
Strong Foundations: Why You Should Strengthen Your Core Muscles
If you struggle with some of your lifts, a weak core may be at the "core" of the problem. Learning how to target and strengthen your core's muscle fibers will benefit you both in and out of the gym! August 01, 2017
You're Not Doing Slow Negatives On These Moves. You Should Be!
Using slow negatives and unique body positioning is the secret to building a show-stopping physique. Just ask rising fitness star Julian "The Quad Guy" Smith. July 27, 2017
3 Tips To Beat That Hunchback
If modern life is bending you in half, you don't have to stand there and take it. Own your posture and improve your lifts, starting now. July 26, 2017
NFL Pro Bowler Brian Orakpo's Upper-Body Workout
A Herculean upper body is a job requirement for Tennessee Titan linebacker Brian Orakpo. But Brian doesn't spend all his time "clangin' and bangin'" at the gym. Check out his surprising outdoor upper-body routine. July 18, 2017
8 Ways to Improve Your Bench Press
Improving your bench press takes more than just adding weight to the bar. Pro powerlifter Mark Bell offers valuable pointers on making your bench bigger and better than ever. July 06, 2017 • 5 min read
3 Gethin-Approved Back-Training Machine Hacks
Stop sleepwalking through your back training. Open your mind to a gym full of possibilities, and you'll be up a shirt size in no time! June 28, 2017
3 Exercises To Bulletproof You Against Lower-Back Pain
If lower-back pain is part of your life, you can take comfort that you're in the majority. But what kind of comfort is that? Take control of your body and make room in your workout for these three crucial moves from a coach who's been there! June 26, 2017
The 6 Grittiest Back Exercises You're Not Doing
Take your back training to the next level with these lifter-tested, coach-approved variations. Get bigger, stronger, and wider, and never look back! June 19, 2017 • 6 min read
4 Crucial Upgrades To Upper-Body Mass-Building Classics
It's time to update the lifting textbook! These variations of chest presses, pull-ups, dips, rows, and pull-overs are stronger, safer, and harder to screw up than the originals. Prepare to have your mind blown! May 15, 2017
Lat Pull-Down Exercise Variations For A Wider Back
Lat pull-down exercises are a powerful tool in building a strong back with that V-taper definition. Try these 5 lat pull-down variations in your next workout. May 15, 2017 • 3 min read
How The Rock Starts His Leg Day
Want to lift like The Rock? Here's what you need to do. May 10, 2017