Get more butt stuff done with this variation of the hip thrust.
This is a great technique if your main goal is hypertrophy. Make each set last 30-40 seconds.
Use heavy, moderate, and band resistance to build strong, healthy shoulders.
Use kettlebells for this complex, which includes two types of flyes and one press.
Turn on the pecs with this drop set to make subsequent pump work more effective.
Build that back. Hold the first rep for 10 seconds, then knock out 8-10 reps.
To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.
Crank up your plank with this tough variation.
Make the spider curl even better: push the dumbbells together for a harder contraction. Once fatigued, move the elbows back to extend the set.
Adding a band to your dips not only increases the tension at the top, it'll also naturally bend you forward for better pec stimulation.
Before you add more reps or more weight to your dips, first try tempo manipulation. Here's how.
Full ROM is good... usually. But most lifters carry it too far when it comes to the row, leading to problems.
Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.
Yeah, burpees don't suck enough, let's make them tougher! Seriously, this will get you in fighting shape fast.
Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.
Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.
The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.
If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.
Here's a quick overview that'll help you work your way up to a full muscle-up.
This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!
It's a common mistake. Here's what it looks like and how to fix it.
The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.
The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.