Nail your glutes and challenge your overall mobility, stability, and strength with this lunge variation.
Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.
Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.
Hit failure at 12-15 reps, rest only 20 seconds, then repeat for as many reps as possible.
If your gym doesn't have a seated calf machine, you probably don't work your soleus. Let's fix that.
Blast your triceps with this elbow-friendly exercise.
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.
The offset resistance will help you develop the short head of the biceps for thicker looking arms.
This is the most effective movement for growing the long head of the triceps.
Blow up your triceps by doing these out of a rack, from mid to top range, using bands.
Rope pulldowns are fine, but try this pushdown variation using two handles for a great pump and a new stimulus. Great for warm-ups.
Slow down your reps and the pull-apart can become a muscle builder.
A pull-apart to increase your bench press? Yes. Try this.
Don't abandon the push-up just because you've gotten too good at it. Try this variation and make it tougher.
Use this variation of the band pull-apart to reduce soreness and pain.
Sub-maximal explosive deadlifts for sets of 3-5 reps are sure to boost your conventional deadlift PR.
This classic lift is great for posterior chain development for bodybuilders, and it'll help powerlifters boost their deadlift and squat PRs.
You need a strong posterior chain to deadlift big numbers, and it's hard to beat this lift to strengthen it.
Jack up the metabolic and muscular damage, jack up your biceps growth. Try this superset.
Looks easy. It's not! Try this instead of standard leg curls, or use it as a finisher.
Light up your core and triceps with this simple (but tough) bodyweight exercise.
Finish off your triceps workouts with these. To keep the elbows happy, aim for the top of your head.
Get stacked and pull more weight. Here's how.
Here's how (and why) to use block pulls to boost your deadlift strength.
Groove your hip hinge and boost your deadlifting volume with this great lift.