Place your elbows on a bench and allow a bit of bending in the knees for better activation and results.
No, you don't have to gain a ton of fat to build muscle, but you do need to be realistic. Here's a little reality check.
Shrugs are great, but most lifters only do them vertically. They can also be done horizontally to hit different areas of the traps and back.
This row variation is a great back-builder, it's easy on the lower back, and it's highly functional for athletes. Check it out.
This combo exercise is a real ball-buster. In a fun way. Check it out.
When does lifting, dieting, and competition go from healthy to detrimental? Well, here are a few signs.
Here's how women can use their menstrual cycles to boost muscle mass and get stronger.
When it comes to macronutrients, not all calories are created equal. Here's why.
Your body wants to be in either an anabolic or catabolic state. Here's how to balance cardio, diet, and lifting for better body composition.
Choose rep ranges like this to organize your training for better gains.
In this joint-friendly hip thrust variation, you'll target your hamstrings as well as your glutes.
Some fitness and diet experts have taken the term addiction a little too far. Here's a reality check.
Are people who do group fitness classes happier than solo lifters? Here's what science says.
It turns out that whole grains are hugely anti-inflammatory. Here's the science.
Stop grabbing your neck and cranking your head to the side to stretch it. Here's a better way.
They can get annoying to other people sometimes, but science says they can also help you get lean. Check it out.
The NHC is a tough exercise for the hams and glutes. The key is to lower slowly under control and pull yourself back up. Too tough? Add a band.
Set up like a deadlift and use the hips to drive the weight up to a standing position, then lower under control.
Here's an easy way to add accommodating resistance to the floor press using only one band. Try it out and boost your bench press PR.
Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.
Shoulder pain when bench pressing? Don't stop benching, just try this variation.
This is a great exercise that builds you delts while also protecting joint integrity. The cable is attached at the bottom of the handle, so you'll be pushing up, not pulling down.
Also called the lumberjack press, this exercise will light up your delts and challenge your core.
Two old-school exercises that are worth trying out. Check 'em out.