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Train Hard, Get Hurt, Keep Making Gains

Injured and worried about getting small and weak? Don't sweat it. Here's a plan that will allow you to keep making progress.

Wide-grip-suspension-pull-up

Tip: Wide Grip Suspension Pull-Up

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.

Wide-suspended-dips

Tip: Wide Suspended Dips

Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.

The-leaning-lunge

Tip: The Leaning Lunge

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.

Banded-leg-curls-with-toe-pointing?1492627701

Tip: Banded Leg Curls With Toe Pointing

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.

Supine-medball-reactive-throws

Tip: Supine Medball Reactive Throws

Build explosive upper-body power with this exercise.

Crossover-sled-drags

Tip: Crossover Sled Drags

An athlete needs to develop power in every direction. This exercise develops side-to-side explosive power.

Tip: Scorch Your Triceps With This Exercise

Combine the best elements of rope pressdowns and straight bar pressdowns to create one hellacious exercise.

Split-jerk-technique-breakdown

Tip: Split Jerk Technique Breakdown

Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.

Front-squat-with-straps

Tip: Front Squat With Straps

Find front squats uncomfortable? Try them with straps.

The-hang-snatch

Tip: The Hang Snatch

The hang snatch is one of the best explosive power movements. Here's a quick breakdown.

The-frog-jump

Tip: The Frog Jump

Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.

The-plank-press

Tip: The Plank Press

This advanced plank variation will strengthen your core along with just about every muscle in your upper body. Give it a shot.

The-star-pattern-pull-apart

Tip: The Star Pattern Pull-Apart

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.

A-better-way-to-do-lateral-raises

Tip: A Better Way to Do Lateral Raises

This method involves doing 5 reps followed by a 5-second hold at the top, then 4 reps with a 4-second hold, then 3, 2, and 1 in the same manner.

The-steinborn-squat

Tip: The Steinborn Squat

Back in the day, strongmen didn't have squat racks, but they did have crazy-strong cores. This is why, and it's still a good exercise today.

The-reeves-deadlift

Tip: The Reeves Deadlift

Build upper-back strength and improve your grip with this classic but almost forgotten exercise.

Finish-your-deadlift

Tip: Finish Your Deadlift

Don't make this common mistake. Here's how to truly lock out your deadlift to get the most out of it.

The-band-resisted-overhead-press

Tip: The Band-Resisted Overhead Press

NFL athlete Josh Hawkins uses this exercise to build overhead strength. Because of the bands, the resistance gets stronger as you near lockout.

The-modified-jefferson-deadlift

Tip: The Modified Jefferson Deadlift

The Jefferson deadlift is an old-school classic. Use this variation (staggered stance) to really nail your glutes and hamstrings.

Rack-deadlift-with-bands

Tip: Rack Deadlift With Bands

Build your upper back and lats while strengthening the lockout on your conventional deadlifts.

Do-high-tension-reps-for-big-delts

Tip: Do High-Tension Reps for Big Delts

With this partial/isolation superset method, do slow high-tension partials on one exercise followed immediately by an isolation exercise.

Tip: Lose Fat With a Timer

Get your stopwatch ready. This strategy will help you to eat only when hungry AND avoid overeating at mealtime.

Batwing-sled-drags

Tip: Batwing Sled Drags

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.