To maximize arm size, you need to add this biceps movement to your program.
Here's how to make two staple shoulder exercises even better.
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.
Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.
Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).
Close grip or traditional grip? If an athlete wants to transfer strength into power, here's what science says is the best choice.
Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.
Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.
Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.
If you could only choose one exercise to train your core, it should be the single-arm plank.
Work stress leads to bad sleep. And bad sleep saps your willpower and leads to poor food choices at night. Here's how to break the cycle.
Add this to the end of your shoulder workout and get ready to burn and grow.
For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
For the experienced lifter, this effective training method allows you to build strength without all the risky 1RMs.
Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
Two great mobility drills combined into a fast, effective warm-up.
Spoiler alert: It's tempo. Here's how to manipulate it for hypertrophy, strength, and even fat loss.
For more quad emphasis, try this split squat variation.
Finish off leg day with these. Looks easy, but your quads will be on fire.
For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.
Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.