Here's a quick overview that'll help you work your way up to a full muscle-up.
This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!
Burn fat and strengthen your core at the same time with this full-body routine.
This old school strategy has several benefits for today's lifters. Check 'em out.
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The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.
If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.
The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.
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Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
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Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
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.
Add this to the end of your shoulder workout and get ready to burn and grow.
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.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.