The wrist roller is a proven grip and forearm builder. Ramp up the time under tension by standing on a step. Shoot for 30-60 seconds of constant tension.
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.
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.
Using chains for dips is not only a good way to add weight, the chains will actually teach proper form on regular dips.
Do chest dips lead to injury? Yes, if you do them wrong. Here's a quick guide to doing them right.
For this mechanical drop set, you go from the hardest to easiest movement to match your fatigue level: wide flyes, bent-arm flyes, push-ups.
This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.
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.
Experienced lifters learned these things by making mistakes. Read this so you won't have to make the same ones.
For this unilateral workout finisher, you'll combine the classic farmer's walk with several dumbbell movements.
This conditioning finisher combines unilateral dumbbell movements with sled work. And yes, it'll get you shredded.
The deadlift is awesome, but make sure you progress up to it correctly. You'll lift more and do it safely. Here's how.
Are you really mastering a lift or mobility drill? Probably not. Here's why.
From training to nutrition, pro bodybuilder and record-holding powerlifter Amit Sapir lists his top five tips for gains.
Use this complex as a workout finisher to build your arms and shoulders.
One station, three exercises. Give this a shot for bigger biceps, triceps, and delts.
Here's how to keep training your upper body when a low-body injury has you sidelined.
Behind the scenes at one of T Nation's boot camps. Tons of workout ideas and training tips here.
Here's a video from one of T Nation's boot camps. In this intro, Coach Thibaudeau reviews several awesome training techniques.
This variation of the farmer's walk ramps up the core, lat, and grip work required. Give it a shot.
If you like pressing and pulling more than jogging on a treadmill, give this a shot.
Boost your pressing frequency with this. With no eccentric component, the nervous system is spared. Great for off days or deloads.