barbell

Barbell back squats are arguably the king of all leg exercises, with the barbell front squat close behind. Back squats are part of the powerlifting big 3, but the front squat and the various front squat variations, although less load, is used because of the reduced stability; they have better...

With all the cool shiny gym “toys,” it is easy for you to get sucked into needing to use them all to get a great full-body workout. In reality, you don’t need much space, a lot of time, or multiple pieces of equipment to get a great training. Just take this full body landmine workout for...

Adding a simple resistance band to your row variations increases the concentric tension as you row/pull towards your body, and it increases the eccentric tension as you extend your arms. And that means new gains. Here are five ways to do it: 1. ▶️ Banded Barbell Row (Version 1) In this...

There’s probably no need to tell you that dumbbell rows are near the top of the list when it comes to helping build a massive back, as well as blow up your biceps and improve your grip strength. But did you know that a combination of different unilateral dumbbell row variations each serve a...

The inverted row isn’t a complicated move but there are still plenty of room to make inverted row mistakes. It is easily progressed and regressed depending on the lifter’s experience. That and being an excellent movement for the forearms, biceps, upper back, and lats is why it should be in...

Designing an effective push-pull-legs workout from the ground up takes a bit of planning and strategy, regardless of prior lifting experience. Thankfully, the push-pull-legs routine is fairly straightforward and easy to follow for just about any gym-goer, athlete, or bodybuilder that wants to...

Google the term “biceps curl,” and you’ll get over 20 million hits. There is no shortage of information about this beloved muscle group and its most popular exercise. Think back to your first time in a gym when you didn’t know much about lifting. Was one of the first exercises you performed a...

There’s more total-body benefits to be gained inside the squat rack than just everyone’s favorite legday staple, the squat. And, no, we’re not talking about biceps curls, but other heavily effective moves not quite mainstream yet that you should be aware of. At one time, the squat was...

Landmine training was invented long before the barbell attachment was created—unofficially—when the first gym bro stuck a barbell in corner and created a T- Bar rows variation long ago. For lifters who have shoulder mobility issues, landmine training is an excellent method to lift overhead...

If you start with the wrong squat variation for your body type, skill level, injury history or goal, you'll wind up with a banged-up body. Now, when I say "squat" I bet the image you have in your mind is that of a barbell back squat taken to ass-to-grass depth. That is one squat pattern...

A TOOL FOR DEADLIFTS, ROWS, SHRUGS, AND CARRIES EVERY HOME GYM NEEDS ONE If you have a home gym, you probably have a bar, plates, a power rack, an adjustable bench, a pull-up rig, and some dumbbells. What’s missing? A trap bar 470. The trap bar is the best specialty bar. Certain exercises are...

We’ve all had those off days. You look at your workout routine and barbell back squats are on the menu. Normally you can’t get enough of leg day, but on this particular workout day, you’re feeling a tweak your shoulder or knee after the previous night’s pick-up basketball game; now back squats...

There’s no question that the basics of strength training work despite what you may see from time to time on the Internet. The barbell is the ultimate tool for strength and muscle and will continue to work for all who take it seriously. Incorporating the Big 3exercises—the barbell squat, bench...

Would you believe it if your gym instructor said you could achieve more gains and fitness by using an economic principle? It may be hard to believe, but it is true. It's natural for humans to choose the easier way out in all their endeavors, and fortunately, the 80/20 muscle-building rule backs...

Big, muscular deltoids can really set you apart from the pack when it comes to displaying a big, broad physique. Width is an instant indicator of being powerful, strong and in incredible shape. As an avid trainer your goal is to reap the reward of all your sweat, sacrifice, and hard work you...

A workout is made up of only so many sets and exercises. Constructing a workout without a purpose, and without the use of the best available tools will only waste your time. If you want to gain muscle and strength at the fastest rate possible you will need to choose the best possible exercises...

You aren’t the kind of person who spends hours on the treadmill each week hoping to cut weight. You’re not a hamster on a wheel, you’re a serious athlete. You want to get ripped and put on more size but unfortunately most of the training techniques for these goals can contradict each other...

The Romanian deadlift exercise was named after the Romanian weightlifter Nicu Vlad, an Olympic medalist in the ’80s and ’90s. Vlad performed this deadlift variation after finishing his Olympic lifting, and some fellow lifters asked him what he was doing. He said he did them to make his entire...

Life getting in the way of consistent training? Brad Borland presents a flexible system that allows you to workout, 2-4 times per week depending on your schedule. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration8 weeks Days Per Week 3 Time Per...

Have you seen lifters turn a barbell squat into a good morning by losing upper back tightness? Now the problem isn’t that the good morning exercise isn’t a great exercise, but the issue here is placing the lower back in a risky position. A squat is a squat, and good mornings are good mornings...