To get better, question the rules, just like great coaches do. Here's how one coach did it.
This delt builder involves a seated plate raise, lateral raise, and modified clean and press. Do 8-12 reps per exercise without rest between movements.
Here's how to turn a squat into a very challenging core exercise.
You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.
Burn fat and strengthen your core at the same time with this full-body routine.
Intensity, volume, density, quality. All can be used for progression, and the one you choose needs to be somewhat instinctive. Info here.
It's a common mistake. Here's what it looks like and how to fix it.
Know this law. Get better results from your training. Check it out.
The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.
Yes, your workout needs structure. But it also needs to be flexible, which often leads to more gains. Here's why and how to do it.
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.
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.
This knee-friendly variation is great for your quads, glutes, and hamstrings.
If you want to build muscle and reap the benefits of unilateral work, start out by doing it like this.
The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.
For hip hinge exercises like RDLs and deadlifts, watch out for this common mistake.
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.
All you need is big balls. Actually, just one big ball. Check it out.
Here's how to make two staple shoulder exercises even better.
Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.
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.
Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.