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.
Low back acting up? You can still train your lower body hard. Try this.
Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.
Most of the time you're just cheating yourself... and you look stupid. Here's why it completely trashes the training effect.
These expensive protein powders aren't giving you anything you won't get from non-grass fed, non-organic protein powders. Here's why.
If you can plank for more than 30 seconds, you need a more advanced variation. Try this.
For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.
Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.
Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.
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.
Mark Dugdale uses this depletion circuit as part of his contest prep.
Don't listen to the internet rumor mongers. Here's the real scoop about dieting and diet drinks.
A new study shows that this method of weight training works great, and it can cut your workout time in half.
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.
Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.
Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!
Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.
Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.
To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.
A safer, smarter way to stretch the pecs.
For bigger quads, the reverse static lunge beats the forward version.
Either they're trying to look more advanced than they are or they're just trying something they saw on TV. Either way, this is bad business.