exercise

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...

If we all follow the same fitness routines, then we’ll see the same results, right? Well, not necessarily. Depending on your body type, you may need to eat and train a bit differently than others. Of course, there are no hard rules for building muscle and losing weight; trial and error is...

Did you know that back pain is one of the most common chronic conditions in Canada? Every four out of five adults between the ages of 30-50 will experience at least one episode of back pain at some point in their life [1]. Whether you’re looking to build muscle for the aesthetic, increase...

You won't find a better exercise for building the lower body than the squat. However, that doesn't mean squats should be the only tool in your toolbox! Recently, single-leg training has been championed as a suitable alternative to bilateral squatting, with split squat and lunge variations being...

The angled deadlift is for intermediate to advanced lifters who have enough experience with the basic pulling and pressing exercises that they're ready for a new challenge. This exercise hits the posterior-chain muscles you'd use in a traditional deadlift, along with the shoulder and arm...

IMPROVE CREATIVITY, MOTIVATION, AND FITNESS Cocoa makes your coffee work better. Adding a little bit of it to your morning, afternoon, or pre-workout cup increases coffee's creativity and motivation-enhancing effects while handicapping some of its effects on anxiety. Cocoa itself, though, has...

FROM WHEELCHAIR TO CROSSFIT Posture is the key to achieving maximum results in hypertrophy, leanness, and aesthetics. After suffering from severe hip pain that left me in a wheelchair at the age of 27 for nearly a year, I healed myself using a simple exercise therapy technique (Posture Alignment...

The bench press and its variations still remain the go-to exercises to build size and strength in the chest. But don’t discount the dumbbell chest flye and all its pec-pumping versions. The beauty of this exercise is that it takes much the triceps out of the move so you can focus on the chest...

There are some exercises, no matter how many times you do them, never get easier. One prime example is the single leg deadlift. The reduced stability and tension on one leg make this challenging for all lifters. It is easier to be strong on two legs but harder to be stronger on one leg. The...

TYLENOL IS A PERFORMANCE-ENHANCING DRUG Unlike other over-the-counter pain relievers, paracetamol, aka acetaminophen or Tylenol, is actually a performance-enhancing drug. Not so with the other common pain relievers, most of which are NSAIDs (non-steroidal anti-inflammatory drugs). They, of...