This method involves doing 5 reps followed by a 5-second hold at the top, then 4 reps with a 4-second hold, then 3, 2, and 1 in the same manner.
Back in the day, strongmen didn't have squat racks, but they did have crazy-strong cores. This is why, and it's still a good exercise today.
Build upper-back strength and improve your grip with this classic but almost forgotten exercise.
Old-school strongman did a lot of thick dumbbell lifts. Try them out with a fat grip attachment. The deadlift, clean & press, and snatch are good ones to start with.
Don't make this common mistake. Here's how to truly lock out your deadlift to get the most out of it.
NFL athlete Josh Hawkins uses this exercise to build overhead strength. Because of the bands, the resistance gets stronger as you near lockout.
RDLs are great, but if you're after stronger glutes and hams, this Hammer Strength hack is even better.
The Jefferson deadlift is an old-school classic. Use this variation (staggered stance) to really nail your glutes and hamstrings.
Build your upper back and lats while strengthening the lockout on your conventional deadlifts.
With this partial/isolation superset method, do slow high-tension partials on one exercise followed immediately by an isolation exercise.
With the tempo-contrast method, different types of contractions recruit more muscle fibers. Do 2 reps slow (5 seconds up, 5 seconds down) then 2 fast reps. Do either 8 or 12 total reps per set.
Sled drags are great for quads, but you can also use them to get in some bonus back work by pulling your elbows down and back.
For triceps thickness, you gotta hit the lateral head. A controlled, dead-stop, 8-10 inch press from pins will do it.
Recruit more muscle fibers with this mechanical drop set: triceps extension to forehead, triceps pullover and extension, then close-grip press.
Combine squat-stance deadlifts from a box with slow negatives and a pause to stimulate full-body hypertrophy. Start off by using 50-70% of your 1RM.
The quick set-up allows you to take advantage of the stretch shortening cycle in your hip extensors. It takes practice, but it should become second nature and fast.
Get stronger by adding pauses to your pull-ups. Pause halfway up, at the top, and again halfway down.
Turn on your central nervous system before lifting to unlock your strength potential and prevent injuries. Here's how.
Do this CNS primer before upper-body training and you'll lift heavier, move better, and prevent injuries.
There's more to core training than crunches. Try this anti-lateral flexion exercise.
Use submaximal isometrics to build better triceps. Hold your first rep isometrically, then do 8-12 regular reps.
What to build muscle? Lift a heavy weight and keep the tension on the working muscles for an extended time. Here's how to do it with rows.
Training to failure works. Period. Just incorporate it wisely. Here's one way to do it for chest training.
Building legs isn't just about going heavy, but also increasing the time under tension. Drop sets allow you to go heavy for longer sets. Here's how it's done.
The one-arm dumbbell bench press not only hits your chest, it helps you build core anti-rotation strength.