April 5
Tip: Lying Cuban Press
Use light weights and try this for overall shoulder health. You'll get some lower trap work too.
April 4
Tip: Face Pulls to Forehead
Healthy shoulders, rear delt work, and trap activation. Hard to beat this accessory exercise.
April 3
Tip: 70-Degree Smith Machine Row
Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.
April 2
Tip: The Rogue Shrug
This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.
April 1
Tip: Band Pull-Apart
Bring up your rear delts anywhere with a band. Do 4-5 sets of at least 20 reps.
March 31
Tip: Standing Cable Row with Stretch
A good variation to use if you're already hitting the lower back hard on barbell lifts and want to take a break from traditional rows.
March 30
Tip: Cable Rows with Ab Straps
Here's a great rowing variation to use if barbell rows are too tricky for your cranky lower back.
March 28
Tip: Delt Sweeps
Finish off your heavy shoulder work with this pumptastic exercise.
March 27
Tip: The Bottoms-Up RDL
Build your glutes with this Romanian deadlift variation.
January 30
Tip: Beards, Baldness, and Sexiness
We jokingly asked Coach Carter about baldness and beards. And the big guy actually dropped some science on us.
January 24
Tip: The Rear Delt Swing
Not feeling your rear delts with bent-over lateral raises? Do these higher-rep swings to finish off shoulder day.
January 23
Tip: Cable Straight-Arm Pulldown Drop Set
Hit your lats throughout the range of motion with this untraditional drop set.
January 22
Tip: One-Arm Cable Rear-Delt Flye Drop Set
Change the angle to really nail your rear delts.
January 21
Tip: Front Shoulder Raise Drop Set
Build full-range strength with this drop set by going from sitting to supine.
January 20
Tip: The Curtsy Lunge
Nail your glutes and challenge your overall mobility, stability, and strength with this lunge variation.
January 19
Tip: Calf Training – The Right Way
Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.
January 18
Tip: The Two-Up, One-Down Calf Press
Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.
January 17
Tip: Standing Calf Raise, Rest-Pause
Hit failure at 12-15 reps, rest only 20 seconds, then repeat for as many reps as possible.
January 16
Tip: Seated Dumbbell Calf Raise
If your gym doesn't have a seated calf machine, you probably don't work your soleus. Let's fix that.