Want a really strong core? Add this tough ab exercise to your program.
Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.
Newbies do, but how about advanced lifters? Here's why intuition and autoregulation is often best.
With this variation of the glute-ham raise, you can finish with a glute contraction (knees lower on the pad), or set the knees higher to target hamstrings.
One way to make an exercise more challenging is to increase the range of motion. Here's an example.
Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.
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.
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.
This knee-friendly variation is great for your quads, glutes, and hamstrings.
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.
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.
Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.
This pro needs 350g of protein and 1100g of carbs per day to pack on the mass. You do not, but you can adopt his diet strategy.
For the experienced lifter, this effective training method allows you to build strength without all the risky 1RMs.
Finish off leg day with these. Looks easy, but your quads will be on fire.
If you can plank for more than 30 seconds, you need a more advanced variation. Try this.
Mark Dugdale uses this depletion circuit as part of his contest prep.
If you're not a powerlifter, or it's not the right time in your training cycle, then going for a PR is just plain dumb. Here's why.
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.
Finish off your arm workout with this intense superset.
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.