With this partial/isolation superset method, do slow high-tension partials on one exercise followed immediately by an isolation exercise.
Combine squat-stance deadlifts from a box with slow negatives and a pause to stimulate full-body hypertrophy. Start off by using 50-70% of your 1RM.
Use submaximal isometrics to build better triceps. Hold your first rep isometrically, then do 8-12 regular reps.
The one-arm dumbbell bench press not only hits your chest, it helps you build core anti-rotation strength.
Ramp up your conditioning with this tough complex. Do 10 reps of: squat-to-presses, single-arm presses, single-leg RDLs, single-arm rows, and reverse lunges.
Train five different portions of the force-velocity curve in a series of exercises and you'll build muscle and get strong rapidly. Details here.
How to build your pecs with no bars, no dumbbells, and no machines.
Because of mobility issues or previous injuries, the front squat can be too hard on some lifters' elbows, shoulders, and wrists. Fix that with straps.
Make this partial range exercise last at least 60 seconds per set and you'll trigger new delt growth with constant tension.
Four things you can do while grocery shopping to make sure you get the nutrients you need.
The single-arm push-up is one the most complete exercises you can do... if you know how to do it right. Here's how it should look.
This core exercise will nail your obliques and even your glutes. No chain? Use a rope or a bar.
Build your chest and improve your lifting mechanics with this bench press variation.
If your goal is hypertrophy, use these techniques the next time you do dumbbell bench presses.
When you do rows with a supinated grip, there's a greater overload stimulus on the biceps and you turn regular barbell rows into an arm AND back-builder.
This is an awesome exercise for horizontal pressing power. It increases explosiveness and helps you recruit more muscle.
Ball slams will help you recruit more muscle fibers. This means you'll be able to go heavier and build more muscle during your regular weight training.
Want to get in your cardio? Skip the treadmill and get in the squat rack instead.
Nail your abs and upper body with fall-outs. Here's how.
To build big delts, you need to learn to contract your delts. Here's how.
Want to build your triceps? Get on the floor. Here's why.
For shoulder size, it's more about the pump than lifting super-heavy weights.
Do this exercise before you bench press and you'll lift more weight.
Improve your form, build more strength, and hit your pecs harder with this simple adjustment.