Why you should stop focusing so much on your one-rep max and what to do instead.
One way to make an exercise more challenging is to increase the range of motion. Here's an example.
With this variation, the trap bar allows you to keep your hands more in line with your body, reducing shear on the spine.
Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.
Don't let the fitness police keep you from doing this safe and proven strength-building lift.
Know this law. Get better results from your training. Check it out.
The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.
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.
Add one drill to your warm-up and one exercise to your workout. Check 'em out.
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.
All you need is big balls. Actually, just one big ball. Check it out.
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.
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.
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.
For the experienced lifter, this effective training method allows you to build strength without all the risky 1RMs.
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
For more quad emphasis, try this split squat variation.