This is challenging, and it'll trigger new shoulder growth by increasing the time under tension.
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Also called the lumberjack press, this exercise will light up your delts and challenge your core.
Resistances plus eccentric loading: this advanced exercise will hit your abs in whole new way.
This variation of the press has you starting from a dead-stop every rep. Great for strength gains and working on weak points in the range of motion.
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This bottom-up squat is great for training the midrange or lockout of the squat if that's your sticking point. It's also a great quad builder.
Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.
Add an upper-body and core challenge to your sled drags with this tough variation.
Nail your quads with this exercise. Be sure to pause 1-2 seconds on the box.
Squat backwards to build stability and strength. Here's how.
Already good at pistol squats? Showoff. Now try this advanced variation.
End leg day with this 45-60 second squat hold. It'll help with hip mobility and test your mental toughness.
With the squat, you want to break from the knees and hips at the same time. This plyo drill can teach the correct movement pattern and fix bad patterns.
Also called mountain climber pull-ups, these are great for grip and forearm strength.
To get the most growth in your quads when using the hack squat, don't lock out at the top.
Use this smart training method to ignite your CNS and blast through your workouts.
The pistol squat requires mobility, strength, and balance. If you're not there yet, try the box squat version. Progress by using a lower box.
Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.
Trying to hit a full pistol squat but having trouble? Use this regression, then progress by using the straps as little as possible.
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This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.
If you can bench press two 90 pound dumbbells, you should be able to single-arm bench press a 90 pound dumbbell. If not, your core is too weak.