Build your lockout strength and the size of your triceps with this movement.
This movement blocking drill is a good first step when it comes to cleaning up your squat form.
Perform 7 top-half partials, a 7-second isometric, and finally 7 full-range reps.
The variation of the 21's method starts with 7 mid-range partials, then you perform a 7-second isometric and 7 full reps.
Here's a challenging new way to build your chest. Start with a 7 second mid-range hold, then do 7 full-range reps and 7 top-half partials.
This variation of the 21's method involves using 7 leaning curls, a 7-second isometric with a twist, then 7 full-range reps.
Hit your abs and obliques while also improving your hip mobility.
The standard dragon flag is great, but big guys need to use this variation. Their long levels make the regular version tough on their lower backs.
This is a great progression from the classic ab wheel rollout from the knees, especially for taller guys with long levers.
Use the classic 21's method, normally reserved for biceps, to finally add some size to your delts. Here's how.
Balance out all those sagittal plane squats and deadlifts with some frontal plane movements, like this one.
The do's and don'ts of proper spotting.
A new study shows that your social status can boost this hormone and help you achieve more in the future. Check it out.
Try this cross-body exercise to fill in your strength gaps and perform better athletically.
With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.
Not everyone is ready for the barbell. Are you? Find out here and double check your form.
The flye is tough at the bottom of the movement but easier at the top. To match the strength curve and build more muscle, add manual resistance at the top.
Save your joints and recover faster with this bench press variation.
No muscle fiber is safe with this training method. Here's how to use it to build wider shoulders.
Improve your scapular mobility and fix those tight shoulders with this move. Do 8 passes in each direction.
A more effective variation of wall slides for shoulder and upper back health.
With this variation, you come to a complete stop at the bottom of each rep.
Weak off the floor when doing standard deadlifts? Try this. Also great for upper back, traps, and rear delts.
The idea of muscle confusion is stupid, but strategic variation is different. Here's how to use it to keep the strength and muscle gains coming.