barbell

We love the barbell hip thrust, but there are other options to build glutes. The barbell hip thrust is a fantastic exercise popularized by Bret “The Glute Guy” Contreras. It remains the gold standard exercise for strengthening and adding mass to your glutes. Walk into any gym and it’s not...

A new course is available at Weik University on building massive biceps. Those interested in sitting through an easy course, no need to look any further because class has just begun. Everyone is guaranteed an “A” for the course as long as you sit through the course and pay attention (you can...

Let me guess, you find yourself like the millions of others in the modern world waiting in line on Monday for the bench press? Ready to kill your pecs into oblivion? Twenty plus sets and a boatload of intensity techniques ready to go? Kill it! You think to yourself – it’s going to be brutal...

Nothing signifies strength like a big, strong back. Thick, broad and detailed lats, rhomboids, teres minor and major and a thick, cable-like lumbar are all attributes sought after by many but achieved by few. Building said back requires toiling away with the right kind of tools and applying a...

The Top 7 Muscle Building Exercises Squats. Squats are the king of all muscle and strength building exercises. No workout should be without deep squats. They are performed with a barbell, generally in a squat rack. Squats not only build massive legs, but also stress most of the upper body. They...

No one can deny the host of benefits from deadlifts in any muscle building program. However, the main issue which arises for many lifters is that the traditional barbell deadlift leaves their lower backs beat up to the point of chronic injury and fatigue, ultimately limiting the use of this...

When it comes to lower body exercises, which one is the GOAT? Is it the squat? Barbell squats have been used by lifters for generations to build legs that look like tree trunks and perform like a high-performance machine. Is it the deadlift? Conventional deadlifts are not a pure lower body...

If there is to be a bodybuilding analog to the infamous Shakespearean quip, “To be, or not to be? That is the question.” I think it’s safe to say that, “To squat, or not to squat? That is the question,” would find itself atop the list. Classic literature references aside, barbell squats are...

When it comes to working out there are very few exercises that are more popular than the barbell bench press. It is a staple when it comes to building a strong upper body and a massive chest. Here are 10 ways to improve your pressing power. Some of these tips will allow for an instant increase...

Even though high frequency training isn’t a new concept when it comes to conditioning, it’s a whole other story when it comes to muscle-building. Traditional bodybuilding programs often have you training each body part once per week with a high volume of sets. Body-specific training and long...

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...

48 Bicep Curl Variations Below are some of the traditional bicep exercises, as well as many of my favorites, and some great methods for muscle development. Pick a couple of them and add them to your training. Your training sessions will be more entertaining (and your biceps more developed)...

Over the course of these various posts you’ve read a number of pieces that discuss how various muscle groups work in tandem with other muscles groups in the body. They complement one another, work together, and support one another through daily activities. The forearm muscles are a prime example...

The overall plan of any weight trainer should be to establish a routine that helps to develop lean muscle mass in a completely balance fashioned. That means that each muscle group is targeted through consistent and alternating workouts. The result is that each of the muscle groups will work in...

If you are one of those people who only like to work out your “Show Muscles” (chest, arms, abs and some shoulders) then move on, but if you are looking to have a thick, dense and well balanced upper body then stick around. I am going to discuss how to turn your Baby Back into Wide Thick Wings of...

Now that the spring is quickly approaching it’s almost time to put away those long sleeve sweatshirts/sweaters and replace them with tees and tanks! But of course, to feel confident when your arms are fully exposed, you will want to make sure that the bis and tris are looking big, primed and...

Here’s the thing: When it comes to biceps training, you can pretty much only do one thing – curl. Boring, yes, but you still desire a nice set of guns. Maybe you need to get more out of your biceps training. Maybe you need a few more tricks and techniques to get arm growth going again. The 5...

During the inception of the strength and conditioning game there was only iron. This was an era where machines didn’t exist. If you wanted to get strong and develop a muscular physique you had no choice but to touch the iron. This was also a time in the iron game when even the standard squat...

During the inception of the strength and conditioning game there was only iron. This was an era where machines didn’t exist. If you wanted to get strong and develop a muscular physique you had no choice but to touch the iron. This was also a time in the iron game when even the standard squat...

As the ultimate “show-me” muscle, the biceps has taken on numerous names such as guns and pythons among many others. Nicely, well developed biceps make any physique look instantly bigger no matter how in or out of shape someone is. Of course, big guns are forged through many hours toiling away...