exercise

All you need are the big compound lifts to build muscle, right? Not so fast. Science tells us that this is a myth. Muscle size requires more than just the compound lifts. You need to isolate certain muscles to get them to grow. For instance, different parts of the hamstring complex can be...

Personal training is a challenging and rewarding career. The growth of the fitness industry across the world and the widespread rise in preventable diseases due to sedentary lifestyles and poor nutrition means job security is all but guaranteed. The first step in becoming a personal trainer is...

USE ALL NEW EXERCISES FOR ONE WEEK Next Saturday night, take a few minutes to sit down, grab a pen and paper or your preferred Notes app, and literally write down every exercise you did over the last seven days. Most likely, you'll come up with flat bench, back squat, and conventional deadlift...

We all want great results from our training efforts. But far too often, we fail to consider the costs of these results – all the time, effort, orthopedic wear and tear, time away from family and professional pursuits, and so forth. I understand that most of us are willing to "pay the price."...

Good exercises can still be overrated when you have an exaggerated perception of their importance. Why does it even matter? Because you'll overuse them at the expense of other valuable exercises. Here are some examples of good exercises that are commonly overused and alternative exercises that...

A FAT BURNING WORKOUT, NOT MUSCLE BURNING Fat loss is simple, but improving body composition – losing fat while retaining or adding some muscle – is a lot trickier. It requires the use of smart nutrition and the best training methods. A lot of people who focus on "fat loss" think of their...

It is well documented that consumption of carbohydrates during exercise can improve performance (1), and there is also a wealth of research that supports the notion that including electrolytes such as sodium into a sports drink has been shown to increase and support hydration levels (ingestion...

How much cardio is best for dieters? While some will advocate not performing cardio when dieting, lest it causes a loss of muscle and strength, it is undoubtedly true that for most people trying to get as lean as possible, some form of cardio will be necessary to reach their goals. The question...

HERE'S WHAT YOU NEED TO KNOW... Don't discount the leg press just because it doesn't involve a barbell. Every variation can help grow massive legs. The escalating leg press is one giant set with micro-stops. The banded leg press makes the eccentric or negative phase more challenging. The drop...

WHAT WE KNOW ABOUT C3G SO FAR We know a lot about cyanadin-3-glucoside (C3G). It's a polyphenol compound found in blueberries, grapes, black beans, and pretty much any fruit or vegetable that has a reddish blue or indigo cast to it. Studies have shown it to have anti-diabetic effects, which...

The Performance Advantage Beta-Alanine: High Performance After 60 Seconds Creatine works. Take it consistently and it’ll be there to support your ATP-PCr energy system so you can do more reps. The trouble is, creatine is kind of like the guy who has attention deficit disorder. He’ll be right...

Four Reasons to Use the 1.5 Method Partial Reps the Smart Way The 1.5 method is simple: Perform full reps with partial reps between each. Although 1.5 means “one-and-a-half,” quarter reps can also be used. Let’s break down the benefits and look at some different ways to use this proven...

“Keystone Habits” is a term coined by Charles Duhigg in his book, “The Power of Habit.” They are good habits that lead to other good habits. For example, it has been scientifically demonstrated that exercising leads to a more healthy diet than not exercising. Exercise is a habit, and healthy...

Have you heard the term out of sight, out of mind? This can be applied in many gym settings where some beginner and intermediate lifters train the mirror muscles—you know, abs, pecs and biceps—and forget those all-important posterior muscles. That’s where the inverted row comes in. One muscle...

#1 – Quit Thinking Resolution The first thing we think about is starting a resolution to do something. Instead of saying that and ultimately not following through on your wishes, it’s time to take a different perspective. If you want lasting success, you’re going to have to create habits that...

Forget saunas and steamy showers. First popularized by Dutch motivational speaker Wim Hof, American science writer Timothy Ferris, and biohacker Dave Asprey, more and more fitness enthusiasts — from Olympic athletes to casual weekend warriors — are embracing the hot benefits of ice-cold showers...

Endurance exercise is generally any aerobic exercise performed for an hour or more, like running, swimming, and cycling. Think marathoner or triathlete. But whether you’re competing or not, if you’re performing this type of physical activity, it’s important to know the difference in fueling for...

Knee pain and bodybuilding are common. Knee pain may develop from bodybuilding as a result of injuries from ruptured tendons, meniscal and ACL tears, kneecap pain, and tendinitis. Over time, wear and tear occur from the excessive loads of heavyweights being lifted repetitively, which may result...

To bring some order to the mayhem and feel more confident at the gym, it's helpful to know the basic code of conduct for gym-goers - easy but important things you can do to keep everyone, including yourself, safe and happy. The gym can be an intimidating place. Besides the grunting and the...

A straightforward way to give your workouts a new spin is to include some combination moves where you combine two or more exercises into each rep. Combination exercises help you build muscle, shed fat, and improve conditioning. These exercises are great when you’re short on time, in a fat-loss...