Decades before sports science caught up, lifters were using 21s to build size through partial reps, stretched positions, and relentless time under tension. The method spread quickly because it was ...

Pro bodybuilders use advanced lifting techniques to achieve a muscular physique. The 7-7-7 biceps workout, for example, may help add inches to your arms and improve muscle definition. Also known as ...

Heavy lifts tend to get all the attention in the gym, but sometimes the biggest strength gains happen in the smallest range of motion. That’s the philosophy behind ‘short-range’ lifting, a training ...