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).
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.
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.
Add this to the end of your shoulder workout and get ready to burn and grow.
Avoid decision fatigue, improve diet adherence, and reach your body comp goals. Here's how.
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.
Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.
This pro needs 350g of protein and 1100g of carbs per day to pack on the mass. You do not, but you can adopt his diet strategy.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
Low back acting up? You can still train your lower body hard. Try this.
Don't make these two deadlifting errors. Here's what they look like and how to fix them.
The evidence is impressive. Ignore it at your own peril.
Most of the time you're just cheating yourself... and you look stupid. Here's why it completely trashes the training effect.
If you can plank for more than 30 seconds, you need a more advanced variation. Try this.
Straps are used by pro bodybuilders, figure competitors, strongmen, and even powerlifters, so why the outrage? Here's how to use them wisely.
This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.
You've heard this myth about high-protein diets repeated by lots of folks. Here's the actual science.
Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.
The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.
Pro bodybuilders, hot fitness chicks, strongmen, and even powerlifters sometimes use the Smith machine. Here's why.
Now we know exactly how much time we can take off between training and a strength competition. Check out the new science.