Increase athleticism and smash your deadlift PR. Add this to your program. Here's how to do it.
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.
Fix your shoulder pain. Improve your bench press. Just use this simple technique.
Got about 7 minutes? Do this before you eat.
The bench press is great for overall strength, but not a great pec builder... unless you use these two tricks.
This exercise was designed to stretch the QL muscles (often tight from too much sitting), but also hits the gluteus medius at the top.
Get greater activation of the lats and upper back with this exercise variation.
Yeah, burpees don't suck enough, let's make them tougher! Seriously, this will get you in fighting shape fast.
This elbow-friendly exercise will blast your triceps like nothing else. It's like a hybrid between a pullover and an extension.
Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.
The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.
This delt builder involves a seated plate raise, lateral raise, and modified clean and press. Do 8-12 reps per exercise without rest between movements.
You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.
With this variation, the trap bar allows you to keep your hands more in line with your body, reducing shear on the spine.
Training is the easy part. Nutrition is where things get tough. Here's one way to boost your dietary discipline.
If a coach never updates his ideas, he's probably a crappy coach. Here's what several experts have changed their minds about.
Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.
Add one drill to your warm-up and one exercise to your workout. Check 'em out.
If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.
If you could only choose one exercise to train your core, it should be the single-arm plank.
Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.
For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.
Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!
A meta-study looks at whether lowering a weight slowly really builds more muscle than lifting it fast.