This bent-knee variation works best for most people because it keeps the hip flexors from taking over.
The smart lifter's approach to training and nutrition programs.
No, you don't have to gain a ton of fat to build muscle, but you do need to be realistic. Here's a little reality check.
Shrugs are great, but most lifters only do them vertically. They can also be done horizontally to hit different areas of the traps and back.
Don't worry, I was too. What I needed was some tough love. Here's what worked for me.
Build more muscle by holding the top dumbbell isometrically between reps.
Keep tension on the down side by not lowering all the way. This will increase muscle activation and create the occlusion effect for hypertrophy.
Unlike the regular box squat, this variation has you tapping the box with your glutes, but not sitting, keeping the hip extensors engaged.
Everyone needs more hip mobility, especially lifters. Here are several ways to get it.
This is a great exercise, and it's even better if you learn how to do it with heavy loads. Here's what you need to know.
If you can do this exercise for 15 seconds per set, you're pretty awesome. Check it out.
Think of this as a whole-body pushing exercise. It'll even nail your core. Here's how to do it right.
Who'd have guessed that frying makes these foods healthier? Check out the science here.
This accessory exercise for the deadlift will strengthen your spinal erectors. This helps you to deadlift heavier while keeping your spine stable and safe.
Here's how to use altitude landings to find the right stance for the power clean and perfect your form.
Science says that saying one word during an exercise will make you stronger and more powerful. Check it out.
This spine-friendly variation of the stir-the-pot exercise (normally done on a stability ball) fires up those deep core muscles often missed by most ab exercises.
This is one of the best, but least used, all-around exercises to improve athletic performance.
Haven't nailed a muscle-up yet? Use this variation to work your way up and get a feel for it.
These two drills will improve your mobility so you can lift more weight comfortably and finally build some decent quads.
Sure, it works temporarily for sedentary people, but then it stops working and leads to fat regain. Here's why.
Build your upper back and lats while strengthening your core at the same time.
This has been called the most complete upper-body exercise. Want to learn it? Here's a quick guide.
Your body wants to be in either an anabolic or catabolic state. Here's how to balance cardio, diet, and lifting for better body composition.