When it’s time to target your posterior chain — glutes, hamstrings, and lower back — many lifters can be spoiled for choice when it comes to choosing effective exercises. Two of the most popular movements ... Continue Reading
The 5×5 Workout Explained: The Classic Program for Size and Strength
When it comes to training programs, there aren’t too many “plug and play” workouts that virtually guarantee results. More accurately, there aren’t too many programs that promise and actually deliver on ... Continue Reading
11 Recovery Tips for Over-40 Lifters
The closer a car gets to having six-figure mileage, the more important basic care and maintenance becomes. Our bodies are, unfortunately, pretty much the same — even more so for those of us who lift ... Continue Reading
Incline Bench Press vs. Flat Bench Press: Rethink Your Go-To Chest Press
If you hit up your local commercial gym on any given Monday evening, you’ll see that chest training is one of the most popular workouts for many lifters. Two classic lifts regularly used in this ... Continue Reading
12 Common Muscle-Building Mistakes
The ability to build muscle in response to training is a part of our physiology. It’s deeply encoded in our DNA and persists throughout our lifespan. Meaning, lifters of any age and experience level should ... Continue Reading
The Best Kettlebell Workouts for Beginners, for Fat Loss, and More
When most people think of a gym, they usually picture a room filled with heavy barbells, a range of dumbbells, and maybe a variety of machines. But, one iron jewel has been dug out of the past and has ... Continue Reading
The 9 Best Squat Variations for Size, Strength, and More
While squats are the king choice for leg day, they’re also the bane of many lifters’ existence. Some people simply don’t squat due to negligent programming while they bias toward relatively easier upper ... Continue Reading
Lat Pulldown vs. Pull-Up: The Battle for a Bigger Back
The lat pulldown and the pull-up are staples across many training programs — sometimes even coexisting within the same workout. Both exercises train the “vertical pulling” movement pattern and can be ... Continue Reading
Low-Bar vs. High-Bar Squats: What’s the Best Lower-Body Builder for You?
Squats are probably the first exercise a person ever performs — simply standing up from the ground. This is likely why squats are often dubbed as the king of exercises. Indeed, they are one of the best, if ... Continue Reading
The Importance of a Bench Press Arch
In some gym circles, you’re not considered a “true” lifter if nobody has ever asked you, “How much do you bench?” This fundamental exercise is the archetypal test of upper body strength and size. Yet, ... Continue Reading
How to Do the Hex Press for Chest Size without Shoulder Pain
Part dumbbell bench press and part isometric dumbbell flye, the hex press is a unique high-tension chest-builder. The hex press is performed on a flat bench with the dumbbells squeezed together throughout ... Continue Reading
The 10 Best Medicine Ball Exercises for Power, Conditioning, and More
Medicine balls are one piece of equipment you find at nearly every strength and conditioning gym and in many “functional training” areas in commercial gyms. Their use and application for power, ... Continue Reading
How to Do the Incline Dumbbell Bench Press for Upper Pec Muscle and Pressing Strength
Developing a strong pressing movement is pretty standard advice for any lifter looking to make big gains in upper body development. The incline dumbbell bench press, in particular, will add some spice to ... Continue Reading
How to Do the Reverse-Grip Bent-Over Row to Build a Strong, Muscular Back
How do you develop killer lats? First, you need to do lat pulldowns. Then you need to do pull-ups. After you’re done with that, try some rows, and then finish off with some pullovers. Or... you could just ... Continue Reading
How to Do the Half-Kneeling Pallof Press for Core Strength and Full-Body Stability
Some lifters will only consider training their abs with high-repetition bodyweight exercises. If they do add resistance, it's often with exercises performed on highly stabilized machines, excessively heavy ... Continue Reading
Try This Beginner Bodybuilding Routine If You’re Looking To Build Mass
Bodybuilding is a lifelong venture. Whether you’re in it for competition or just in it for the lifestyle (and the size), it will be a labor of love. As a beginner, you can see some progress with almost any ... Continue Reading
The 20-Rep Squat Program for Old School Size and Strength
Tell an experienced lifter to do 20 reps of curls and they’ll say it’s too easy. Tell them to do 20 reps of pull-ups and they’ll say it’s too hard. Tell them to do 20 reps of squats and, if they know their ... Continue Reading
Partial Reps — How to Use Short-Range Movements for Maximum Results
In the world of fitness, lifting with a partial range of motion is often considered blasphemy. There’s been an ongoing war waged between coaches, lifters, and fitness gurus about proper exercise technique. ... Continue Reading
7 Tips to Perfect Your Deadlift Form
There aren’t too many “one-lift wonders” that can make you epic by delivering a ton of benefits in a single set, but the deadlift is one of them. The conventional deadlift gives you the potential to lift a ... Continue Reading
The Best Bodybuilding Workout for Each Body Part
Simple bodybuilding programs are a little too easy to find. You could pull them from fitness magazines — those ghost-written workouts that your favorite bodybuilders supposedly follow. You could roll the ... Continue Reading
7 Tips to Perfect Your Front Squat Form
The front squat is one of the most effective lower body exercises, offering tons of benefits from strength and muscle size to athleticism and mobility. The same exercise can also be daunting because it ... Continue Reading
How to Do the Neutral-Grip Lat Pulldown for a Bigger Back
Due to their prominence, well-developed back muscles have been described as wings. Want wing-like back muscles? On the short list of things that allegedly “give you wings” are energy drinks, good deeds, ... Continue Reading
How to Increase Your Bench Press
“How much do you bench?” It might be the most frequently asked question among hardcore “gym bros” and experienced gym veterans looking to establish a pecking order, as well as curious beginners looking ... Continue Reading
Try These HIIT Treadmill Workouts for Different Goals
When it’s time to hit the gym, most people instinctively gravitate toward hitting the weights. That’s certainly an understandable course of action, since weight training plays a role in everything from ... Continue Reading
