With the 2/1 technique, you lift the weight using two limbs and lower the weight with one limb. Here's how it looks.
Do 25-40 reps before rows and deadlifts to activate the entire posterior shoulder girdle and prepare your body for heavy pulls.
Add this mechanical drop-set to the end of your upper-body workouts: reverse flyes, external rotations, face pulls. Do 6-10 reps each, no rest between, in that order.
If you can't pass this relative strength test yet, there's no need for direct core work. Or you could just be too fat.
Coach Thibaudeau discusses the four types of recovery after one our boot camp workouts.
You could be getting a lot more out of your lat pulldowns. Check this out.
Nail every fiber of your chest with one exercise. Just change the angle once you fatigue in one position and extend the TUT.
Aim to complete 50 reps in four minutes, breaking up the sets and rest periods as needed. Work up to using your bodyweight on the bar.
Try this complex: 5 hang cleans, 10 reverse lunges with front squat grip (5 per leg), 10 push presses, 10 squats, 10 high pulls, and 10 RDLs.
Finish off your next shoulder workout with this exercise to really cap those delts.
Do 8 real pull-ups. You need to be able to beat that basic relative strength test before worrying about direct arm work. Here's what strict really means.
You've never tried this classic shoulder builder before. It's great for the medial delts. Take a look.
Build your deadlift with this accessory movement.
This classic strength training method has you starting the lift from the bottom with the concentric portion of the movement.
This core exercise will nail your obliques and even your glutes. No chain? Use a rope or a bar.
Are you using bad form on back exercises without even realizing it? This little trick will fix that, and help you build a bigger back.
Build bigger, stronger legs, no barbell required. Here's how.
The cable pull-through is great for glutes, and it's a favorite for boosting squat and deadlift strength. Now try it with a band. Shoot for 100 reps at the end of leg day.
NFL athlete Josh Hawkins uses this exercise to build overhead strength. Because of the bands, the resistance gets stronger as you near lockout.
Add a band to your dumbbell flyes and pump out more gains.
Use this modification to make the face pull exercise even more effective.
The pullover is a classic chest exercise, and it hits the lats too. Add a band to increase tension throughout the entire movement.
Have a hard time building delts? Try this simple yet effective shoulder press using a band for accommodating resistance.
Make the ab rollout even better by lifting your feet up. This takes the hamstrings out of the movement and makes your core work harder.
Ditch the ab wheel and give this a shot. It's more challenging due to the increased range of motion.