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.
Don't let the fitness police keep you from doing this safe and proven strength-building lift.
Know this law. Get better results from your training. Check it out.
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.
Reaching your physique or performance goal is about more than sets, reps, and exercises. Here's how to get your mindset right.
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.
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
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.
Probably, but a new study says that we might be way overthinking it. Check it out.
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.
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.
To maximize arm size, you need to add this biceps movement to your program.
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.
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.
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.
This pro needs 350g of protein and 1100g of carbs per day to pack on the mass. You do not, but you can adopt his diet strategy.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
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.