Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.
Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.
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 is the one you'd take with you to a desert island to keep you healthy.
If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.
For the hip thrust, focus more on mind-muscle connection than the amount of weight you use. Add a band for accommodating resistance.
Here's the latest info (pros and cons) on the tastiest pain reducer and inflammation fighter.
With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.
One way to make an exercise more challenging is to increase the range of motion. Here's an example.
Here's how to turn a squat into a very challenging core exercise.
You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.
Training is the easy part. Nutrition is where things get tough. Here's one way to boost your dietary discipline.
This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!
Burn fat and strengthen your core at the same time with this full-body routine.
Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.
Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.
Don't let the fitness police keep you from doing this safe and proven strength-building lift.
The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.
Believe it or not, this will make you a better squatter and make those cranky knees feel awesome. Here's why and how to do it.
Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.
If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.
The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean.
The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.