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.
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.
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.
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.
Hip flexion good. Trunk flexion bad. Here's why and what each looks like so you can make sure your form is correct.
Low back acting up? You can still train your lower body hard. Try this.
Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.
Two great mobility drills combined into a fast, effective warm-up.
Try these two surprising but common-sense tips and one really cool kitchen-chemistry tip to make fat loss a lot easier.
If you can plank for more than 30 seconds, you need a more advanced variation. Try this.
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.
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.
The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.
Sure, your phone has a timer, but taking a stopwatch to the gym can help you ramp up training density without distractions. Here's how.