Looks easy, but it's surprisingly challenging, easy on the wrists, and a great biceps builder.
Add this mechanical drop-set to the end of your upper-body workouts: reverse flyes, external rotations, face pulls. Do 6-10 reps each, no rest between, in that order.
These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.
Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.
Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.
Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.
Set a timer and ramp up your deadlifting volume with Sadiv sets. Here's how.
Build explosive upper-body power with this exercise.
Challenge your strength and core stability in the elusive transverse plane with this exercise. Works with a kettlebell too.
Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.
Find front squats uncomfortable? Try them with straps.
Due to its unique explosive loading methods, Neural Charge Training impacts all levels of neuromuscular function. Here's are 6 examples using a bar.
Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.
Here's how athletes can train for hypertrophy without losing velocity and power.
This advanced plank variation will strengthen your core along with just about every muscle in your upper body. Give it a shot.
Add these to your warm-up: 2-3 sets, 4-6 reps in each direction before any upper body training. Your shoulders will feel great.
Old-school strongman did a lot of thick dumbbell lifts. Try them out with a fat grip attachment. The deadlift, clean & press, and snatch are good ones to start with.
NFL athlete Josh Hawkins uses this exercise to build overhead strength. Because of the bands, the resistance gets stronger as you near lockout.
Build your upper back and lats while strengthening the lockout on your conventional deadlifts.
With this partial/isolation superset method, do slow high-tension partials on one exercise followed immediately by an isolation exercise.
Get your stopwatch ready. This strategy will help you to eat only when hungry AND avoid overeating at mealtime.
With the tempo-contrast method, different types of contractions recruit more muscle fibers. Do 2 reps slow (5 seconds up, 5 seconds down) then 2 fast reps. Do either 8 or 12 total reps per set.
Sled drags are great for quads, but you can also use them to get in some bonus back work by pulling your elbows down and back.
For triceps thickness, you gotta hit the lateral head. A controlled, dead-stop, 8-10 inch press from pins will do it.