Combine the lateral straight-arm pulldown, the triceps extension, and the high-to-low chop into one set.
There are two ways people like to think about their workouts. Neither lead to progress. Here's the smart way to approach hard training.
Add these drills to your warm-up on leg day for smoother, safer squats and lunges.
Build your entire posterior chain – hams, glutes, and low back – with this advanced superset.
Competitive bodybuilding can bring out the best and worst in people. Here's something to think about.
This walking lunge variation triggers more muscle growth while sparing your joints and lower back. Check it out.
A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip.
Improve shoulder health and posture with this face pull variation that uses accommodating resistance. Pull the band apart at the end ROM.
Try this bodyweight exercise for glutes and hams. Keep the hips up throughout the whole set. Walk your legs out at an angle, like a V.
Increase starting strength with this lift. Bring the bar down controlled and rest it for a half-second without letting the bar sink. Accelerate with as much force and speed as possible.
Add this Tabata-style workout to the end of chest day on Monday. Don't plan on moving around a lot on Tuesday.
The floor press prevents over-stretching at the shoulder joint and eliminates an excessively stretched pec tendon at the transition point from eccentric to concentric, thereby eliminating much of the danger-zone for pec tears.
Strengthen your glutes and hamstrings with the sumo deadlift. Here's how it's done.
If you love this sport, here's how to minimize the risks.
Add this versatile back exercise to your program. Alter the grip, the angle, or adjust your feet to make it easier or harder.
One part dumbbell bench press, one part glute activation, one part balancing act, and a little bit of headless horseman.
Your set doesn't have to come to an end when you hit failure. Here's how to up the challenge and extend the set.
Flyes using rings, TRX, or Blast Straps are highly effective, but you can make them even better by setting the rings further apart. This really scorches the pecs.
Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.
This advanced plank variation will strengthen your core along with just about every muscle in your upper body. Give it a shot.
Move slowly through 2-3 rounds of 5 reps on each side to prep the shoulder before your next pull-emphasized training day that involves things like pull-ups.
Build upper-back strength and improve your grip with this classic but almost forgotten exercise.
Sled drags are great for quads, but you can also use them to get in some bonus back work by pulling your elbows down and back.
A high protein, no-sugar-added dessert that'll fire up the gain train and kill your cravings for junky desserts. Get the recipe here.