Use a blend of bodyweight and weighted pull-ups to hit new PRs and build your upper body. Here's the complete program.
Weak benchers do flyes, pec deck, and machine presses – everything except what they need to be doing, which is bench, bench, bench.
Most people train the big lifts once or twice per week. But the strongest people in the world use a much higher frequency. Here’s what you can learn from them.