Stimulate new biceps growth by holding the weight at 90 degrees for 20 seconds, then performing curls until failure.
Finish off your shoulder workout with this effective (but painful) exercise technique.
Box jumps are great, but most people do them wrong, or for the wrong purpose. Here's what you need to know.
Ball slams will help you recruit more muscle fibers. This means you'll be able to go heavier and build more muscle during your regular weight training.
This is an awesome exercise for horizontal pressing power. It increases explosiveness and helps you recruit more muscle.
Become a better athlete. Broad jumps are awesome for developing explosive horizontal hip power and athleticism.
Recruit more muscle, wake up your nervous system, and get more athletic. Squat jumps bridge the gap between jumping in sport and squatting in the gym.
When you do rows with a supinated grip, there's a greater overload stimulus on the biceps and you turn regular barbell rows into an arm AND back-builder.
Use submaximal isometrics to build better triceps. Hold your first rep isometrically, then do 8-12 regular reps.
From the hang, fire the dumbbell up. Drive through the heels, fully extending the hips. Drive the elbow high and catch it overhead with knees slightly bent.
To really make these work, stretch your abs at the top of the movement and squeeze them as hard as possible at the bottom. Use a 3-4 second negative.
Hook your feet into the straps of a suspension trainer and get in a push-up position. Bring your knees in to your stomach while lifting the hips and crunching your abs. Extend back out to a full push-up position.
The compound exercise attacks a weak core, improves performance, and stimulates muscle growth. It also prevents injury and builds a rock-solid physique.
Also called the cross-body hammer curl, this neutral-grip exercise will hammer the brachialis, the muscle beneath the biceps, adding more size to your arms.
A pin press is a bench press that starts from the bottom. Pins can be set at any point in the ROM to strengthen sticking points.
This bottom-up squat is great for training the midrange or lockout of the squat if that's your sticking point. It's also a great quad builder.
This is a great accessory exercise to strengthen your deadlift. Or use it for building your upper back and traps.
This variation of the press has you starting from a dead-stop every rep. Great for strength gains and working on weak points in the range of motion.
Not only is this a great exercise for delts, it'll also strengthen your obliques and abs. Try 4-5 sets of 5-8 reps for strength gains.
Build head-to-toe stability and balance along with strong, muscular shoulders. Do 3-4 sets of 8-12 reps with a slow tempo.
Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight.
A few sets of these after your warm-up and before doing your main chest exercises fires up the CNS and improves muscle fiber recruitment.
And a few sets of these to the end of your chest workout as an athletic finisher.
Here's a tougher-than-it-looks ways to ramp up your chest training, boost TUT for growth, and improve motor unit recruitment.
Negatives help you build muscle. Try this technique for chest training.