You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.
Training is the easy part. Nutrition is where things get tough. Here's one way to boost your dietary discipline.
Here's a full-body farmer's walk workout that burns fat and increases metabolic conditioning.
The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.
Add one drill to your warm-up and one exercise to your workout. Check 'em out.
Believe it or not, this will make you a better squatter and make those cranky knees feel awesome. Here's why and how to do it.
All you need is big balls. Actually, just one big ball. Check it out.
Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
Here's how to make two staple shoulder exercises even better.
Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.
Work stress leads to bad sleep. And bad sleep saps your willpower and leads to poor food choices at night. Here's how to break the cycle.
Insulin sensitivity. You want to optimize it for mass gains or fat loss. Here's how to do it.
For more quad emphasis, try this split squat variation.
Eat your meals this way and you'll be able to control your waistline better than ever before.
This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.
Mark Dugdale uses this depletion circuit as part of his contest prep.
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.
Hara-what? It's a simple Japanese dietary approach that will keep you lean and mean. Check it out.
Toss this conditioning finisher in at the end of your next upper-body workout to burn some extra fat. Do 4 sets of 12 reps.
The unilateral barbell hip thrust is more lower back friendly due to the lighter load, but still a tough challenge and a great glute builder.
Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.
The O-lifts are getting more popular, but some folks are jumping into them too fast. Here's how to know if you're ready.
To build your mid-back, use a wider supinated grip and take a solid pause as the bar touches your upper chest.