To improve your deadlift, use a combo of strength-skill work and progressive range of motion training (PRM). Here's how.
Paused squats are effective for developing absolute strength. Here's Dimitri Klokov performing them with an ungodly amount of weight.
Increase athleticism and smash your deadlift PR. Add this to your program. Here's how to do it.
Are you already as flexible as you need to be? Here's what science says.
Not many lifters think about the bottoms of their feet when they pull big weights. They should. Here's why.
Use heavy, moderate, and band resistance to build strong, healthy shoulders.
A new study shows the shocking effects of overtraining. Check this out.
This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.
Use kettlebells for this complex, which includes two types of flyes and one press.
This medley will blow up your pecs in only one set.
Turn on the pecs with this drop set to make subsequent pump work more effective.
Fix your shoulder pain. Improve your bench press. Just use this simple technique.
Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.
Got about 7 minutes? Do this before you eat.
To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.
Use it as a warm-up or add some weight and build some muscle. Go down only as far as your range of motion comfortably allows.
Crank up your plank with this tough variation.
Good rehab tool, not always a good strength training tool. Here's why.
Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.
Following a program isn't realistic or even smart for many experienced lifters. At a certain point, you'll probably want to go “program-free.” Here's how.
This a great alternative exercise if deadlifts are too hard on your back. Lean forward and keep the weight on your toes to hit the glutes harder.
Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.
Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.
Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.