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Do 8 real pull-ups. You need to be able to beat that basic relative strength test before worrying about direct arm work. Here's what strict really means.

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Wide-grip-suspension-pull-up

Tip: Wide Grip Suspension Pull-Up

These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.

Wide-suspended-dips

Tip: Wide Suspended Dips

Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.

The-fighter's-lunge

Tip: The Fighter's Lunge

Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.

Upright-torso-lunge

Tip: Upright-Torso Lunge

If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.

Wide-ring-flyes

Tip: Wide Ring Flyes

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.

The-leaning-lunge

Tip: The Leaning Lunge

A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.

Tip: Two Ways to Train Abs with Bands

Abs and obliques need resistance to get strong. Here are two exercises you can do anywhere.

Rotational-lunge-swings

Tip: Rotational Lunge Swings

Challenge your strength and core stability in the elusive transverse plane with this exercise. Works with a kettlebell too.

Crossover-sled-drags

Tip: Crossover Sled Drags

An athlete needs to develop power in every direction. This exercise develops side-to-side explosive power.

Split-jerk-technique-breakdown

Tip: Split Jerk Technique Breakdown

Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.

Front-squat-with-straps

Tip: Front Squat With Straps

Find front squats uncomfortable? Try them with straps.

Front-squat-bar-placement

Tip: Front Squat Bar Placement

Here's a great trick to use to get your bar placement right for front squats.

The-hang-snatch

Tip: The Hang Snatch

The hang snatch is one of the best explosive power movements. Here's a quick breakdown.

Tip: Fix Your Jacked Up Feet

Use this neuromuscular release technique on your feet and don't be surprised when you start feeling better all over.

Tip: Treat Light Weight Like It's Heavy

Use constant tension even when the load is light. You'll train your body to handle heavier weight and build muscle in the process. Here's how.

Neural-charge-barbell-exercises

Tip: Neural Charge Barbell Exercises

Due to its unique explosive loading methods, Neural Charge Training impacts all levels of neuromuscular function. Here's are 6 examples using a bar.

The-frog-jump

Tip: The Frog Jump

Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.

Ankle-band-side-walks-_-monster-walks

Tip: Ankle Band Side Walks & Monster Walks

Two great exercises for the gluteus medius and gluteus minimus, the forgotten glute muscles that are key to athletic performance.

The-45-degree-raise-for-glutes

The 45 Degree Raise for Glutes

Hop on the hyperextension and build your glute strength with these progressive variations.

Alternating-overhead-iso-pull-apart

Tip: Alternating Overhead Iso Pull-Apart

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.

The-star-pattern-pull-apart

Tip: The Star Pattern Pull-Apart

Add these to your warm-up: 2-3 sets, 4-6 reps in each direction before any upper body training. Your shoulders will feel great.

The-3-way-band-pull-apart

Tip: The 3-Way Band Pull-Apart

Do 25-40 reps before rows and deadlifts to activate the entire posterior shoulder girdle and prepare your body for heavy pulls.

Tip: Train Outside

Get out of your comfort zone. Literally. Here's why you need to train outside and a few fun ways to do it.