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Train for strength and hypertrophy in the same workout. Here's how.

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The-hollow-rock-and-hollow-hold

Tip: The Hollow Rock and Hollow Hold

Steal this challenging core movement from the world of gymnastics. Here are a few ways to do it.

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Corrective_complex__calves

Tip: Corrective Complex, Calves

Sequence these corrective drills in this order and you'll get better results from each. Try it before your next lower body workout.

Corrective_complex__pecs

Tip: Corrective Complex, Pecs

Sequence these corrective drills in this order before your next chest day and get a better workout.

Forearm-flexor-frenzy-mechanical-drop-set

Tip: Forearm Flexor Mechanical Drop Set

With the same weight, do 8-10 Zottman curls, then 8-10 hammer curls, and finish with 8-10 alternating dumbbell curls.

Anti-rollouts

Tip: Anti-Rollouts

This resisted ab rollout variation, set up at a 45-degree angle to the band, trains anti-extension, anti-rotation, and anti-lateral flexion.

Tip: The Worst Time to Stretch

Here's when to stretch for best results, plus an overview of the targeted dynamic warm-up method.

Triceps-thrasher-mechanical-drop-set

Tip: Triceps Thrasher Mechanical Drop Set

Using the same weight, do 10-12 reverse-grip extensions, then 10-12 overhead extensions, and finally rep out on triceps pressdowns.

Stability_ball_ab_rollout

Tip: Stability Ball Ab Rollout

No ab wheel? No problem. Just use a stability ball. Also works great as a regressive exercise if the standard ab rollout is too tough for you.

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Biceps-bomb-mechanical-drop-set

Tip: Biceps Bomb Mechanical Drop Set

Starting with a weight you can curl 12-15 times, do 8-10 reps on steep side of preacher bench, match those reps on the angled side, then stand and rep out.

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Tip: Do This Before Leg Day

Here's how to wake up and prepare your body for your toughest lower-body workout.

Slow-motion-pull-ups

Tip: Slow Motion Pull-Ups

These increase tension and build a strong mind-muscle connection. Shoot for no more than 5 reps per set. If you can get more, go slower.

Half-sit-up-overhead-press

Tip: Half Sit-Up Overhead Press

Lean back until the abs engage and perform overhead presses. This will really bring up your core strength.

Tip: Build Better Lats With Constant Tension

Build your lats and strengthen your core at the same time with this exercise. Take a look.

Half-sit-up-overhead-front-raise

Tip: Half Sit-Up Overhead Front Raise

Take your core strength to the next level with this movement.

Half-sit-up-flye

Tip: Half Sit-Up Flye

Strengthen your core and get some isolation work for your pecs at the same time with this unique movement.

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These upper body drills will get you ready to press heavy. Check 'em out.

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Here's how to target this often neglected muscle.

Half-sit-up-press

Tip: Half Sit-Up Press

Hit your chest and abs at the same time with this tough exercise.