barbell

Pull day workouts often get stuck in a rut there are only a few pull day exercises to choose that most gym goers know about—lat pulldowns, barbell rows, and pullups on repeat. While these are great foundational moves, relying on the same exercises can lead to plateaus, imbalances, and even...

Nick Ludlow How to Perform Barbell Front Raises Nothing draws attention to a well-rounded and balanced physique quite like full, capped deltoid muscles. Evenly developed deltoids contribute to the aesthetic X-physique by increasing the illusion of broader shoulders and a narrower waist. The...

Nick Ludlow How to Perform the Barbell Upright Row Nothing draws attention to a well-rounded and balanced physique quite like full, capped deltoid muscles. Evenly developed deltoids contribute to the aesthetic X-physique by increasing the illusion of broader shoulders and a narrower waist. The...

Nick Ludlow How to Perform the Preacher Curl Beefy biceps with mountainous peaks is a crucial characteristic of top-tier bodybuilders. Thick, strong biceps are crucial in powerlifting for increased stability during the bench press, squat, and deadlift. The bicep brachii comprises roughly...

It is common knowledge in the strength and conditioning world that variables of training must constantly change to ensure continued progress. One of these important variables is exercise selection. And although I think exercises should be switched every four to six weeks, athletes should stick...

Alex Roberts Advanced Back Training - 5 Alternative Upper Back Exercises you've heard the terms before: barn-door back, lats like wings, big and wide. The back sure gets its due when it comes to nicknames and bragging rights, but how many of us really focus on training our back with any...

Nick Ludlow How to Perform the Yates Row, or Reverse Grip Bent Over Row The Yates row was popularized by & named after 6x Olympia winner Dorian Yates. It is an excellent compound barbell lifts for building sweeping lower lats and thick, beefy traps. This movement is a horizontal pulling exercise...

Jeremy Gray 27 Fitness Terms a Gym Newbie Needs to Know If you've never stepped into a gym, it's pretty intimidating. Beyond physical intimidation, you'll probably hear other people in the gym talking like they are using a different language. It's not secret code, it's just a few fitness terms...

Most of us know that the tried-and-tested barbell back squat is a staple for bodybuilders and elite athletes but there are numerous squat variations that tax us from different angles. Fortunately, respected bodybuilder and coach, Petar Klančir took to Instagram recently to help you swot up on...

If there’s one muscle that demands attention, it’s the biceps. The feeling of your arms getting bigger with every curl is a rite of passage, and no exercise delivers a biceps pump like barbell biceps curls. Why? You can load up to your biceps content, sparking serious gains. But don’t stop at...

Having a strong and thick back helps lift bigger weights and commands respect. When building a bigger back, some exercises may help you achieve your goals better than others. Many of these exercises can be brutal and will push you to the limit — and that’s okay. Some exercises are easier to...

Let's face it... The average gym member shuns most barbell and dumbbell exercises. Outside of dumbbell curls and barbell bench press variations, these primary muscle building tools are avoided like the plague. We also know the average gym member also isn't seeing much in the way of results. If...

The barbell. One of the most sacred pieces of equipment in the gym. This is my barbell. There are many like it, but this one is mine. My barbell is my best friend. It is my life. I must master it as I must master my life. My barbell, without me, is useless. Without my barbell, I am useless. I...

If muscle building is your obsession I recommend taking this article seriously. You can't pack on a quality amount of muscle mass if you don't dramatically improve your strength levels. In this article, we will focus on bringing up your dumbbell strength. There are two problems with the concept...

While six-time Olympia champion Dorian Yates is famed for releasing his Blood & Guts bodybuilding video guide in 2003, the Englishman still has plenty of exercises to share that didn’t make the cut. Here, “The Shadow” explains the importance of the simple shrug to his legendary success. “Here’s...

We’ve all had our epic gym fails, but few of us have the nerve to upload our most cringeworthy moments for social media to consume. Recently, however, one Instagram user put a whole new spin on the term “lifting to failure,” with a funny but equally scary moment at the squat station. A few...

The Most Effective Exercises Ever? Probably. Quick, name the seven most effective exercises. Got it? Now see if your list matches ours. No matter what kind of lifter you are or how your training is organized – full body workouts, push-pull, single body part splits – these are the most effective...

The critically acclaimed Pumping Iron (1977) still holds up as one of the greatest ever films to cover the bodybuilding genre. And, almost 50 years on, the docudrama still holds up as a masterpiece for anyone who wants to make gym gains. One of the many moves that The Terminator star broke out...

Home Gyms Beat Commercial Gyms Stop depending on a commercial gym. Here's why you need to build a simple home gym and how to do it. Build a quality home gym and you’ll never go back to a commercial gym. Not just because it’s more practical, but because you’ll get even BETTER results. The...

It's Time to Chase Some Better Movements Unless you're a powerlifter, stop with the emphasis on bench, squats, and barbell deadlifts. There are better masters to serve. Here they are. For years, lifters have treated the "big 3" lifts – squat, deadlift, and bench press – as if they're sacred...