Tip: Build Your Back with 21s
Blow up your lats, rhomboids, rear delts, and traps with his new twist on a classic intensity technique.
December 26
Tip: Slow Tempo Pull-Aparts for Reps
Slow down your reps and the pull-apart can become a muscle builder.
December 25
Tip: Muscle Control Pull-Apart
A pull-apart to increase your bench press? Yes. Try this.
December 23
Tip: Therapeutic Pull-Apart
Use this variation of the band pull-apart to reduce soreness and pain.
November 29
Tip: Accelerate Growth With Antagonist Supersets
Turn up the gains and spend less time in the gym with this classic bodybuilding method.
November 28
Tip: Why You Need Low-Rep Pull-Ups
Instead of using crappy form and wrecking your elbows to get more reps, use these techniques to make the strict pull-up tougher.
Tip: One Exercise for Posture & Shoulder Health
Many experienced lifters have added the face-pull to their training plan, but here's a challenging variation most haven't tried.
November 26
Tip: The Missing Pull-Up Variation
Most smart lifters do some variation of the pull-up or chin-up, but not many have tried this one. Take a look.
October 27
Tip: Ring Row
Performed with rings or a TRX, this row variation in infinitely scalable. Just adjust your feet and stance to make it harder or easier.
October 26
Tip: Two Band Exercises for Better Posture
Got forward-rolled shoulders? Tight scapulae? Try these.
October 22
Tip: Bent Over Row 21s with Isometric
Perform 7 top-half partials, a 7-second isometric, and finally 7 full-range reps.
October 21
Tip: Lat Pulldown 21’s with Isometric
The variation of the 21's method starts with 7 mid-range partials, then you perform a 7-second isometric and 7 full reps.
October 9
Tip: 50 Reps for a Bigger Back
Here's how to use the 10-1 method to build a barn-door back.
October 7
Tip: Do Pull-Up Pulses for Big Lats
Can you do three measly reps using this training method? Maybe. Give it a shot.
October 6
Tip: Two Old-School Back & Biceps Builders
These classic upper-body exercises are making a comeback. Here's a quick refresher on both of them.
September 20
Tip: Band Pullover
With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.
September 19
Tip: Good and Bad Barbell Rows
Great exercise, but are you making these common mistakes?
September 17
Tip: One Exercise for a Strong Posture
Build your upper back and neck with this unusual exercise. You'll stand straighter and lift heavier.
September 7
Tip: Dead-Stop Dumbbell Row
With this variation, you come to a complete stop at the bottom of each rep.
August 30
Tip: Get Double the Results from Pullovers
Use this common accessory for pullovers and it'll build your upper body like nothing else.