Know this law. Get better results from your training. Check it out.
Add one drill to your warm-up and one exercise to your workout. Check 'em out.
Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.
If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.
The science of the ripple effect, plus some controversial research on why couples either get fat or stay lean.
Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.
For hip hinge exercises like RDLs and deadlifts, watch out for this common mistake.
Take a bodybuilding exercise, mix in an athletic movement and what do you get? A new way to add size to your shoulders and traps.
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.
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.
Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.
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.
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.
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.
Two great mobility drills combined into a fast, effective warm-up.
Finish off leg day with these. Looks easy, but your quads will be on fire.