Don't pull the dumbbell straight up. Instead, use a dragging J motion. Watch this video.
Full range of motion is usually best, but partials can be used three ways to increase performance and build muscle. Here's how.
Isolation work has its place, but most of your workout program should revolve around these 6 major movement patterns.
Contracting the glutes during ab-wheel rollouts works the core musculature harder and fires up the abs.
To add size to the calves you must remove the stretch-reflex and perform loaded stretching.
Don't do your cardio fully fasted, but avoid carbs. You'll protect muscle and burn more fat.
Recruit more muscle by tensing hard before every rep of an ab exercise.
Athletes need to be strong to dominate the competition. Ironically, some strength coaches put strength on the backburner. Here's where they're going wrong.
Eccentric training, especially when you “accentuate” it by strategic means, is the best kept secret to hypertrophy and strength.
Got muscular endurance? Test it with this challenge. You'll hate it... but love it later.
If you're not recording your workouts, you're wasting your time. Here are the essentials your training journal needs to contain.
All a newbie has to do is keep adding weight to the bar... at first. But if he wants to graduate to badass, he'll need these five tools.
Never stop making gains. Never hit a plateau. Never stop getting stronger. Here's how.
Warm-ups, mobility work, stretching, foam rolling, conditioning... do you even lift, bro? And do you really need all that stuff?
Four multi-tasking exercises that work the arms, hit the core, and vacuum the midsection all at the same time.
Pack muscle on your chest, back, delts and arms in half the time with these challenging combination exercises and finishers.
Ok, they don’t totally suck, but there are other ways to improve stability and range of motion. All you need is a bar and a dip belt. Check this out.
Blast through your deadlift PR while building new mass on your upper back with Anderson deadlifts.
To extend time under tension and trigger key anabolic responses, do “burn reps” at the end of a set until you have nothing left in the tank.
Why drop your carbs crazy low if you don't have to? If your insulin sensitivity is good, and it probably is, you can eat more carbs than you think.
Ditch the treadmill. These conditioning workouts will get you shredded without muscle loss or boredom.
Born in Israel but he was raised on T Nation, Amit Sapir has gone from knowledge-hungry teenager to IFBB pro bodybuilder.
Are you scanning the world for excuses or opportunities? Read this, get your act together, and reach your goals.
To reach your training goals, you first have to identify the "kingpins" that are holding you back, then remove them.