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.
Build your core and triceps strength, and work your way up to a muscle-up, with this unique exercise.
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.
Ramp up your conditioning with this tough complex. Do 10 reps of: squat-to-presses, single-arm presses, single-leg RDLs, single-arm rows, and reverse lunges.
Finish off your workout with this series of exercises and get shredded fast.
Working on your posture? Your choice of back exercises could be making it worse. Here's what you need to know.
Train five different portions of the force-velocity curve in a series of exercises and you'll build muscle and get strong rapidly. Details here.
Five exercises back-to-back using the same movement pattern. That's how you build strength and muscle fast. Here's an example.
Star complexes build strength and muscle like nothing else. Here's how to do them.
Sit a lot? Here's how to loosen those tight hip flexors and feel better almost instantly.