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.
Due to its unique explosive loading methods, Neural Charge Training impacts all levels of neuromuscular function. Here's are 6 examples using a bar.
Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.
With this partial/isolation superset method, do slow high-tension partials on one exercise followed immediately by an isolation exercise.
With the tempo-contrast method, different types of contractions recruit more muscle fibers. Do 2 reps slow (5 seconds up, 5 seconds down) then 2 fast reps. Do either 8 or 12 total reps per set.
For triceps thickness, you gotta hit the lateral head. A controlled, dead-stop, 8-10 inch press from pins will do it.
Recruit more muscle fibers with this mechanical drop set: triceps extension to forehead, triceps pullover and extension, then close-grip press.