Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.
Hit those neglected lateral delts with this press variation. Note the change in hand position as you lift. Pause at the top for the best results.
Nail every fiber of your chest with one exercise. Just change the angle once you fatigue in one position and extend the TUT.
Regular lifters do regular sets. Ambitious lifters do drop sets. Crazy mothers do mechanical drop sets. Be a crazy mother. Here's how.
This style of row is great for back hypertrophy and for building your grip for the deadlift. Go for at least 20 reps, Kroc-row style.
There's a much better way to train the core and obliques. Take a look.
Attach a two-inch pipe to some webbing and a cable machine to really build your grip and forearms. The resistance increases as you roll.
Strength athletes train their crushing grip strength, but often neglect pinch grip strength. Here are some new ways to train it.
Fix your ugly squat by squatting. Here's how.
For wide delts, overload the top half of this exercise with bands. Or use dumbbells plus bands. Drop the bands upon failure to extend the set.
Start with 10 presses and 20 front squats. On the next set, do as many presses as you can, then double that number for front squats. Continue until jacked.
Alternate between chin-ups and push-ups, doing twice as many push-ups. Example: Start with 10 chins and 20 push-ups. Goal: 30 chins, 60 push-ups total.
Not many lifters follow all five of these... and maybe that's why big arms are pretty rare. Check out the list here.
If you have trouble with proper form on dips, try this variation where you're forced to pull the toes up. It immediately fixes most form problems.
This ain't your momma's power walk. Strengthen your posterior chain and get shredded fast with this training method.
Using chains for dips is not only a good way to add weight, the chains will actually teach proper form on regular dips.
This complex (a series of exercises using the same weight) consists of a 1 clean deadlift, 1 hang clean, 2 front squats, and a jerk.
Even if you're just after a beach body, you need to build your foundation. Here are a few metrics to aim for.
This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.
Getting stuck at the bottom of your bench press? Use this technique to build bottom-up strength.
Most complexes are performed with light weight for fat loss. Not this one. Use 50 percent of your 1RM clean and jerk.
Get stronger from the floor. This exercise combines deficit deadlifts (standing on a plate or platform) with farmers walk handles for a new stimulus.
Not every tough workout has to involve a barbell. Try this complex.
Looks a bit silly, but it'll fire up your heart rate like nothing else. The monkey jump is the third exercise in this grueling complex.