Add this mechanical drop-set to the end of your upper-body workouts: reverse flyes, external rotations, face pulls. Do 6-10 reps each, no rest between, in that order.
Injured and worried about getting small and weak? Don't sweat it. Here's a plan that will allow you to keep making progress.
Your posterior chain contains a ton of musculature and you're probably not training all of it. Here are two lifts you should be doing.
These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.
Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.
Your set doesn't have to come to an end when you hit failure. Here's how to up the challenge and extend the set.
Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.
Hard training shouldn't wreck you for days. Use these workouts to keep your strength high and your recovery brief.
Set a timer and ramp up your deadlifting volume with Sadiv sets. Here's how.
If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.
Flyes using rings, TRX, or Blast Straps are highly effective, but you can make them even better by setting the rings further apart. This really scorches the pecs.
Master the hollow body hold, then ramp it up with these 3 advanced variations for lifters.
A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.
If you're only going to do one mobility drill to improve your squat, this should be it.
Fructose can make you fat and even affect mental capabilities. Here's what you can take to protect yourself.
Do five round of these movements to warm up for a big squat or do them on off days for recovery.
Build your stubborn hamstrings with two tricks: use a band to increase the intensity of the peak contraction, and point your toes on the negative.
Looks easy, but because of the leverage point and the fact that your toes are pointed, it's a tough and effective hamstring builder.
Build explosive upper-body power with this exercise.
This seated variation of the box jump helps athletes develop power from the ground up.
An athlete needs to develop power in every direction. This exercise develops side-to-side explosive power.
Combine the best elements of rope pressdowns and straight bar pressdowns to create one hellacious exercise.
Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.
Find front squats uncomfortable? Try them with straps.