Simple and proven. Here's how much protein to eat.
Perform 7 top-half partials, a 7-second isometric, and finally 7 full-range reps.
This variation of the 21's method involves using 7 leaning curls, a 7-second isometric with a twist, then 7 full-range reps.
The standard dragon flag is great, but big guys need to use this variation. Their long levels make the regular version tough on their lower backs.
Manage fatigue and blast new personal records with 7/5/3 wave loading. Here's how.
Here's what you need to know before you or your old man agree to have the widely used PSA test.
Here's a shoulder-friendly alternative to the dumbbell floor press that builds full body tension and allows you to really load it up.
It's a mandatory movement pattern, but you need to choose the best variation for your body and goals. Here's a quick rundown.
Build your upper back and neck with this unusual exercise. You'll stand straighter and lift heavier.
If you deadlift (specifically if you use a sumo stance) this should be one of your key supplemental exercises.
Short on time? Try this combo to hit your back, glutes, and hamstrings simultaneously.
Feel the triceps doing the work and you'll actually be able to build them. This move will get you there.
How to use your metabolic rate to keep the gains coming.
Joints hurt? Banged up from years of lifting? Keep training but add a few of these healing techniques to your workouts.
Don't get stuck in the extremes when figuring out your diet.
Bad posture? Try this if you're chronically internally rotated at the shoulders. Good for rear delts and upper back too.
Having a TV-induced craving? Don't suffer needlessly, but don't blow your diet either. Here's what to eat.
Three lessons from the martial arts legend to help you with lifting and life.
This is a true multi-functional exercise. It not only works the rear delts, but it nails the entire posterior chain from head to toe.
Make every day better. Start it by working on yourself and getting your mind right. Here's how.
This technique uses a pause during the lowering portion of the rep. Great for strength development, technique improvement, and muscle growth.
This RDL variation, using a barbell placed in a corner, really nails your glutes.
This mental exercise is harder than you think. Try it for a week and become a tougher, happier person.
A great back exercise, especially for athletes.