Do this for only one set at the very end of your triceps workout. First iso-hold 20 seconds, second 15 seconds, last hold for 10 seconds.
To maximize arm size, you need to add this biceps movement to your program.
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
Here's how to make two staple shoulder exercises even better.
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.
Fire up your central nervous system and recruit a monster amount of muscle fibers with this movement.
Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).
Close grip or traditional grip? If an athlete wants to transfer strength into power, here's what science says is the best choice.
Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.
Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.
You've seen the squat-booty memes, but the squat came in last for glute activation when compared to two other exercises.
If you could only choose one exercise to train your core, it should be the single-arm plank.
Add this to the end of your shoulder workout and get ready to burn and grow.
For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.
Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.
Here's why everyone needs to add some higher-rep sets to their workouts.
This pro needs 350g of protein and 1100g of carbs per day to pack on the mass. You do not, but you can adopt his diet strategy.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
Whether your goal is fat loss or muscle gain, here's a simple trick to increase your odds and boost diet compliance.
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
Don't make these two deadlifting errors. Here's what they look like and how to fix them.
For more quad emphasis, try this split squat variation.
Try these two surprising but common-sense tips and one really cool kitchen-chemistry tip to make fat loss a lot easier.
