The variation of the 21's method starts with 7 mid-range partials, then you perform a 7-second isometric and 7 full reps.
For a new stimulus, manipulate the force vector to change the point of maximal tension in the biceps.
Here's a challenging new way to build your chest. Start with a 7 second mid-range hold, then do 7 full-range reps and 7 top-half partials.
This variation of the 21's method involves using 7 leaning curls, a 7-second isometric with a twist, then 7 full-range reps.
Hit your abs and obliques while also improving your hip mobility.
The standard dragon flag is great, but big guys need to use this variation. Their long levels make the regular version tough on their lower backs.
This is a great progression from the classic ab wheel rollout from the knees, especially for taller guys with long levers.
NFL athlete Bryce Canady demonstrates the power rack eccentric potentiation (PREP) method of overloading a slow negative.
Develop overall strength and athleticism with this rotational move.
Exercises like this one, performed in the transverse (rotational) movement pattern, add to your overall athleticism.
The harder you can hang on and squeeze, the stronger you can get. Try these drills.
Balance out all those sagittal plane squats and deadlifts with some frontal plane movements, like this one.
Most lifters seldom train their biceps in the lengthened position. Add this exercise to maximize your arm growth potential.
Strengthen horizontal shoulder abduction with this move.
Use Valslides or furniture sliders for this tougher-than-it-looks chest builder.
Here's a shoulder-friendly alternative to the dumbbell floor press that builds full body tension and allows you to really load it up.
If you want to sumo-deadlift scary amounts of weight, then add the sumo RDL into your training plan.
Try this cross-body exercise to fill in your strength gaps and perform better athletically.
With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.
The flye is tough at the bottom of the movement but easier at the top. To match the strength curve and build more muscle, add manual resistance at the top.
Improve your scapular mobility and fix those tight shoulders with this move. Do 8 passes in each direction.
A more effective variation of wall slides for shoulder and upper back health.
With this variation, you come to a complete stop at the bottom of each rep.
Weak off the floor when doing standard deadlifts? Try this. Also great for upper back, traps, and rear delts.
Short on time? Try this combo to hit your back, glutes, and hamstrings simultaneously.
