Sometimes I get burned out making up my own HIIT cardio sessions. Here are 10 that I'd say will kick that back side you're looking to tighten!

Heard of the "Brittney Spears Syndrome?" I actually found this a very amusing read. I agree that there are many females training differently than what their goals are. I'm all for hard core-all out-full body muscle, but that isn't what everyone wants

I build most of my own programs, so this is a good resource for training splits if you can't come up with any new ones on your own.

Your body likes to settle... change things up just enough to keep it guessing, but maintain loss and gains!

The important part of a lateral is the movement of the upper arm against resistance (usually gravity). I've seen it done wrong TOO MANY times... Also, it is important to do exercises with a good posture!

I'm a big fan of compound (or tri) sets for hypertrophy of smaller muscle groups. Make sure to pair exercises that target different heads of the muscle or that put tension on varying parts of the muscle belly.

When working your core... during muscle contraction breathe out through your mouth as if you are fogging up a window. This helps to pull your belly button towards your spine, creating a firm yet flat mid-section.

I am a HUGE fan of non-traditional exercises, as I frequent the gym and want to avoid that plateau you get from never switching things up. Add variation every cycle in either exercise or res/set scheme. These exercises are ones i'm excited to try.

This video of Kai has two non-traditional leg exercises that I have found to be super effective! Keep your mind and muscles interested with variations on traditional lifts! https://www.youtube.com/watch?v=cDsKn4cGm2w

Rest determines what energy system you're working. For strength (phosphagen) rest 3-5 min between sets, hypertrophy (glycolytic) have a work rest ratio of 1:2 (rest twice as long as your set takes), endurance (oxidative) ratio of 1:1.

I own a set of power lifting bands and use these thick bar grips has handles in place of cable exercises. The muscles don't know what equipment your using, just muscle activation and time under tension.

I am a believer is periodization, and I tend to devote 8-12 weeks to any one training plan. That makes 3-4 plans a year, cycling through even low volume training to break plateaus. http://anabolicminds.com/forum/content/understanding-low-volume-579

Getting bored with your workout or hitting a plateau? Try implementing one of these common rep schemes. Remember to give the changes time to take effect, but that change is good for gains in any aspect.

Build some serious muscle with German Volume Training... 10x10 exercises. But make sure you don't over do it and train this for EVERY exercise in your workout. Understand before implimenting.

CrossFit is my prefered method of cutting. Great article for the skeptic big box gym addict.

Things to remember when you're going for size gains, sometimes smarter is better!

If all you're going for is gains in size, maybe doing some of these "generally unaccepted" techniques will help if you've hit a building plateau.

Figure competitors... "There is no glute-ham tie-in muscle! If you want to maximize the muscularity of the glutes and hamstrings, hammer them with a variety of hip extension and knee flexion exercises." But in my opinion big glues are more appealing!

"don't play the age-old, 'I don't want to get too big' card. Unless you're the one woman in a million that has such high Testosterone levels that female horses start to whinny nervously when you walk by" - unfortunately I've seen/heard all of these

Hip belt squats! for those without a leg extension machine in their own gym. Golden!

Everyone wants to be ripped. Been there before and trying to get there again post baby #2. Great article to remind you of the simplicity of persistance. KEEP IT UP!