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.
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
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).
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.
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.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
For the experienced lifter, this effective training method allows you to build strength without all the risky 1RMs.
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.
Finish off leg day with these. Looks easy, but your quads will be on fire.
Deadlifting with a mixed grip (one hand under, one hand over) is a mistake for most lifters.
Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.
Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.
You've heard this myth about high-protein diets repeated by lots of folks. Here's the actual science.
Mark Dugdale uses this depletion circuit as part of his contest prep.
Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.
A new study shows that this method of weight training works great, and it can cut your workout time in half.