To really build your arms you need to focus on the triceps and always remember the three P's. Here they are.
Apply pressure against the rack throughout to really build the long head of the triceps.
Boost your lower body mobility with this weighted drill.
For 40-60 seconds, squat constant-tension style: no pauses or lockouts at the top. Take 2-3 seconds to go down and 2-3 seconds to come back up.
Immediately accelerate your training results by using these practical but under-appreciated strategies.
Add a medicine ball to your pull-ups for load progression and to keep your form in check. Here's how.
Build and strengthen your entire posterior chain. Do this twice per week, 5 trips of 40 yards, bodyweight or close to it on the sled.
Love deadlifts? Add this variation to your training. Here's how to do it and the benefits.
The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.
Improve your posture and your big overhead lifts with this mobility drill. Check it out.
Injured or rehabbing? You can still make gains using these lifting strategies.
Hook your feet into the straps of a suspension trainer and get in a push-up position. Bring your knees in to your stomach while lifting the hips and crunching your abs. Extend back out to a full push-up position.
To really make these work, stretch your abs at the top of the movement and squeeze them as hard as possible at the bottom. Use a 3-4 second negative.
From the hang, fire the dumbbell up. Drive through the heels, fully extending the hips. Drive the elbow high and catch it overhead with knees slightly bent.
Weightlifters and fighters both need wrist strength and durability. These exercises will build it. For advanced athletes only!
Are you using bad form on back exercises without even realizing it? This little trick will fix that, and help you build a bigger back.
One set that lasts 8 minutes? Ouch. Here's why you need to try it and how to program it.
Add this simple technique fix to your push-ups and you'll get much better results.
Can you do all five of these things? You should be able to. Check the list.
Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.
If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.
A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.
Build your stubborn hamstrings with two tricks: use a band to increase the intensity of the peak contraction, and point your toes on the negative.
Build explosive upper-body power with this exercise.