This is a brutal triceps builder. Start with a 2-board close-grip press for 5 reps, then a 3-board for 5 reps, then a 5-board for max reps. The shortening ROM allows you to fatigue and keep going.
Do this oblique stretch before and after training and feel awesome. Check it out.
This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.
Two smart, challenging push-up workouts you just gotta try. Check 'em out.
Keep your blood sugar in check, naturally. Add this to your diet.
This herb works through different mechanisms to benefit both sexes. Here's the science.
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.
Target your hips and hams with this type of squat. It'll help you get out of the hole when you squat without a box.
Do these drills before you press or pull to alleviate upper body tension and tightness, and prevent injury.
Rhomboids are a weak link for many lifters. Target them like this. Use a close grip attachment and pull down to the sternum. Flare the elbows out at a 90-degree angle.
If you love this sport, here's how to minimize the risks.
Use this drill in any warm-up before squats or deadlifts. Check it out.
From the hang, fire the dumbbell up. Drive through the heels, fully extending the hips. Drive the elbow high and catch it overhead with knees slightly bent.
Weightlifters and fighters both need wrist strength and durability. These exercises will build it. For advanced athletes only!
Milk truly isn't good for some people. Now we know why.
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.
Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.
If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.
Do five round of these movements to warm up for a big squat or do them on off days for recovery.
IFBB Pro Mark Dugdale shares his smart approach to ab training. Check it out.
Due to its unique explosive loading methods, Neural Charge Training impacts all levels of neuromuscular function. Here's are 6 examples using a bar.
Hop on the hyperextension and build your glute strength with these progressive variations.
Do 25-40 reps before rows and deadlifts to activate the entire posterior shoulder girdle and prepare your body for heavy pulls.
Get out of your comfort zone. Literally. Here's why you need to train outside and a few fun ways to do it.
