This complex starts with the squeeze press. Ideally, use hex dumbbells since you need to squeeze them together hard. Then move on to regular flyes.
Use kettlebells for this complex, which includes two types of flyes and one press.
This medley will blow up your pecs in only one set.
Turn on the pecs with this drop set to make subsequent pump work more effective.
To use this method, do one rep heavy (85-95% 1RM), then reduce the weight to 75% of 1RM and perform 7-10 reps.
Initiate the pull from the floor with the hams. A common mistake is starting too fast off the floor. The feet leave the floor to re-adjust stance width.
The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.
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.
Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.
The rear-leg elevated split squat isn't actually used by Bulgarian weightlifters, but hey, it's still a great exercise.
For bigger quads, the reverse static lunge beats the forward version.
Finish the curl with a shoulder flexion for a stronger biceps contraction. Don't let the traps raise up.
Is your nervous system too burned out to train productively? Coach Thibaudeau discusses this topic during one of our boot camps.
When should you add more weight? When should you add more sets? Coach Thibaudeau talks about these topics and more.
Coach Thibaudeau discusses MMA fighters, nervous system recovery, active rest, and more.
After a boot camp workout, Coach Thibaudeau fields questions about external motivation and over-stimulating the nervous system.
Coach Thibaudeau discusses the four types of recovery after one our boot camp workouts.
After one of our boot camp workouts, Coach Thibaudeau talked about several ways to progress in training.
Stay upright and avoid bouncing to make this a very effective shrug variation.
For this mechanical drop set, you'll start with the hardest exercise and, as you fatigue, move to the easiest. Works with a bar and a supinated grip too.
Behind the scenes at one of T Nation's boot camps. Tons of workout ideas and training tips here.
Here's a video from one of T Nation's boot camps. In this intro, Coach Thibaudeau reviews several awesome training techniques.
Build your entire posterior chain – hams, glutes, and low back – with this advanced superset.
Perform these three exercises as one superset to really nail your glutes and hamstrings while strengthening your lower back.
Apply pressure against the rack throughout to really build the long head of the triceps.
