Perform these three exercises as one superset to really nail your glutes and hamstrings while strengthening your lower back.
Competitive bodybuilding can bring out the best and worst in people. Here's something to think about.
Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.
Ramp up the floor press with chains, which overload the top portion of the movement that hits the triceps. NFL athletes Larry Pinkard and Adrian Hubbard demonstrate here.
Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.
In training and in life, the majority seldom gets it right. Maybe it's time to do things differently.
This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.
A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip.
Place a firm ball under the posterior delt. Lift the arm for 15 to 45 seconds.
We all do it, but we'd make a lot more progress if we didn't. Check it out.
Keep these rules in mind for every lift and you'll make more gains and keep your joints healthy.
Increase starting strength with this lift. Bring the bar down controlled and rest it for a half-second without letting the bar sink. Accelerate with as much force and speed as possible.
Build hip strength to boost your squat and deadlifting numbers with this accessory lift.
For this upper-body warm-up, perform a barbell military press followed by an overhead shrug for 15 reps. Keep the arms locked. Focus on raising your shoulder girdle up and down.
This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.
To really build your arms you need to focus on the triceps and always remember the three P's. Here they are.
Apply pressure against the rack throughout to really build the long head of the triceps.
Boost your lower body mobility with this weighted drill.
For 40-60 seconds, squat constant-tension style: no pauses or lockouts at the top. Take 2-3 seconds to go down and 2-3 seconds to come back up.
Immediately accelerate your training results by using these practical but under-appreciated strategies.
Add a medicine ball to your pull-ups for load progression and to keep your form in check. Here's how.
Build and strengthen your entire posterior chain. Do this twice per week, 5 trips of 40 yards, bodyweight or close to it on the sled.
Love deadlifts? Add this variation to your training. Here's how to do it and the benefits.
The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.
