exercise

ELIMINATION CIRCUIT WITH CLIMBING REPS This is almost like a game. You create a circuit of 5 exercises covering the whole body. They all have to be big movements: 1 squat variation 1 horizontal press (barbell or dumbbell bench/incline) 1 hip hinge variation (any deadlift, Olympic lift...

The standard plank isn't an exciting exercise, but it can be a foundational one. If you can't do one and hold it for while, you need to work on your core strength. But most coaches agree that once you can hold the standard plank for a minute or so, the exercise isn't very effective. You need to...

Dr. Stuart McGill changed the game with his outlook on core training to save the spine. He provides a great blueprint on bracing the core and all of the muscles that help stabilize your spine from just about every direction, which can improve performance. The "stir the pot" exercise is great...

The GHR: Everything You Need to Know Best Hamstring Exercise? The GHR You’re probably not doing the single most important exercise for building and strengthening the hamstrings: the glute-ham raise. Most people skip it because they just don’t know how to set it up and perform it properly...

SHOULDER TRAINING: A FORGOTTEN ART? Shoulder training used to be one of the cornerstones of any man's training program. There was a time when developing wide and full deltoids was such a priority that many men actually spent more time training that complex muscle group than any other! Old-time...

Pull-throughs could be the number one exercise you aren't doing, but definitely should be. I hear the functional dweebs scoffing. "What is this, 2002? Why bother when we can grab a kettlebell and swing away to our glutes' content?" I like kettlebells and use them regularly in my programming...

THE LEG DAY DILEMMA It's leg day and you have a decision to make. You're really not feeling it today. You take a look at your workout plan and groan. What do you do? As a dedicated lifter, you're not going to miss a scheduled workout. So should you stick to the program you've been following and...

I thought I invented this exercise, but I've since heard there are photos of Franco Columbo doing a variation back in the Muscle Beach heyday, but for now I'll take the credit. These are a modified version of a one-arm dumbbell row, using a T-bar instead. HERE'S HOW IT'S DONE Stand on the...

HERE'S WHAT YOU NEED TO KNOW... Getting in better shape typically requires some form of cardio work, but that doesn't mean hours on a treadmill or elliptical machine. A finisher is a short burst of high intensity performed at the end of a workout designed to speed up fat loss, boost recovery...

ROW SPECIALIZATION Most lifters have achy shoulders, poor posture, and backs so narrow they disappear when they turn sideways. So what's the best way to build a thicker back, improve posture, and prevent future shoulder issues? Do a row every time you train. To add slabs of muscle to your back...

METABOLIC STRESS FOR MUSCLE & BRAIN HYPERTROPHY One mechanism for building muscle is metabolic stress. In bodybuilding, that usually means using constant tension and going for the "pump and burn" effect. Metabolic stress results from exercise that's reliant on anaerobic glycolysis for ATP...

The farmer's walk builds muscle ridiculously fast, slashes body fat, increases strength and performance in the big lifts, and has very little risk of injury. A heavy farmer's walk will quickly fry your back, shoulders, and grip while making your lungs feel like you've guzzled a gallon of...

I'm trying to figure out why some people still aren't taking curcumin. The only reasons I can come up with are that maybe their testosterone levels and sperm quality are irreproachable and they don't need any help modulating their estrogen receptors, thank you. It could also be that that their...

Building muscle mass is one of the primary fitness goals of most people who start going to the gym. However, achieving this goal is more complicated than it might seem initially. It’s crucial to remain consistent throughout the journey, as building muscle requires constant engagement and...

The 4 Variations You Need It’s time to reap the benefits of the often-overlooked good morning (GM) exercise. Moving the load around during the exercise alters the force vector and stress demands on different regions of the body, providing multiple opportunities for targeted, pain-free...

Functional Exercises for Legs and Glutes What does it mean to have strong legs and glutes? Well, it involves more than just being able to move a lot of weight. Real-world strength and resiliency are about being stable under load and having the capacity to move big weights outside the typical...

Big shoulders are the foundation of a V-tapered body and, when you’re lean, give you the ultimate aesthetic physique. These supersets will get you pumped without beating the snot out of your joints. Superset 1: Alternating Overhead Press + Face Pull Exercise Sets Reps Rest A1. Alternating...

There’s a movement term that Tim Anderson of Original Strength came up with: good, better, and best. Even when a movement is performed poorly, it is still “good” because all movement beats sitting on the couch. But the amount of times I’ve seen lifters make back extension mistakes throughout the...

If you hit the gym often but can't get the V-shape you want, you're probably not paying enough attention to your shoulder muscles. And that's why it's crucial to select the best shoulder workout to fit your goals. But exercise plans for these muscles should be about more than aesthetics...

Way back in 2006, physical therapist John Pallof came up with what is known as the Pallof press. This move dynamically trains anti-rotation, anti-low back extension, and posterior pelvic tilt. Not everyone is onboard with the benefits of the Pallof, but sometimes people miss the subtleties of...