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 29
Tip: The 80-Degree Seated Overhead Press
A slight incline allows you to press at a shoulder-friendly angle.
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 26
Tip: Set Up Your Deadlift Like This
Here's a smart way to deadlift that gives you more control, protects the lower back, and help you hit that next PR.
January 25
Tip: The Machine-Assisted Pull-Up
Yes, do your regular pull-ups. But finish off with an assisted machine to get more reps and build volume.
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.
January 15
Tip: Pullover and Press
Blast your triceps with this elbow-friendly exercise.
January 14
Tip: Dip with Chains
Set the chains up so that the majority of the chain weight comes off the floor for the top half of the dip, overloading the triceps.
January 13
Tips: Concentration Curl with Offset Grip
The offset resistance will help you develop the short head of the biceps for thicker looking arms.
January 12
Tip: PJR Pullover for Triceps
This is the most effective movement for growing the long head of the triceps.