exercises

You’re no stranger to training your hamstrings, but let’s face it—there’s a good chance you’re only hitting half your posterior potential. Your programming already has a good mix of deadlifts, RDLs, and other hip-dominant moves that usually take center stage, but what about the supporting cast...

The benefits of high-intensity interval training and steady-state cardio are similar regarding fat loss. The only considerations you need to think about are time and preference. Not whether one burns more fat or calories. It’s how much time you are willing to devote to getting your heart rate up...

Mike Mentzer’s modified old school “most productive” two-day split Workout 1 (Day A) of Mentzer’s Routine Leg Exercises i. Super Set of {Leg Extensions and Leg Presses} —{1 Super Set} x 6-8 Reps ii. Squats —1 Set x 6-8 Reps iii. Leg Curls —2 Sets x 6-8 Reps iv. Calf Raises —2...

In bodybuilding, legs are the sturdy foundation upon which our physique stands. However, due to factors like genetics and lifestyle, some bodybuilders may have weak and thinner legs that cannot support their fitness performance and enhance aesthetics, hence the need to grow them bigger. Bigger...

Got lagging muscles? Build your calves, abs, quads, hams, traps, and chest. We'll show you how. “Hey Chad, what’s the single best exercise for…?” I get that question every day, and I often shudder because we don’t live in a world where we’re so limited, especially to just one measly exercise...

Been lifting hard for years? Add these joint and spine-friendly movements to your program and keep making gains. The longer you’re on the planet, the more wear and tear you’re bound to accrue. It’s like compound interest, just the opposite. Years of heavy barbell work, sports, and being behind...

Some stunningly smart advice that you can start applying to your workouts immediately. Welcome to part two of my 11 Principles of Effective Bodybuilding Training Programs. If you haven’t read Part 1 139, make sure to check it out. Before we get into principles 6 through 11, let me explain how...

The Most Effective Exercises Ever? Probably. Quick, name the seven most effective exercises. Got it? Now see if your list matches ours. No matter what kind of lifter you are or how your training is organized – full body workouts, push-pull, single body part splits – these are the most effective...

Simple Workouts. More Progress. Don't have time to train 6 days a week for over an hour? Don't worry, you don't have to. Get in, get out, make gains. Here's how. Minimalist Training Busy? Still want to be strong and jacked? You can do it. You just need a time-efficient workout that’ll give you...

Fix Your Elbow, Knee, and Achilles Pain Nagging joint pain - everyone deals with it at some point. But don't think a little time off is going to cure it. Be proactive to get long-term relief. Here's how. It happens to almost every athlete and dedicated lifter: tendonitis. And when it really...

by Nate Green DC training works. Never heard of it? Here’s what it is and how to do it. I tossed my cell phone onto the couch, stood up, and exhaled loudly. Instant relief. I had just finished an hour-long phone interview with SM, the insider responsible for schooling me on what is allegedly one...

How to Build a Strong, Muscular Back Want a big back? Keep it simple with these three basic exercises and one overriding principle. Every day I see average gym-goers trying to build their backs with the latest training methods. They’ll try every obscure exercise variation, and they’ll add bands...

When it comes to building functional strength and explosive power, most people focus on exercises like deadlifts, squats, and presses. But to truly maximize your performance, you need to start thinking in 360 degrees. Rotational exercises allow you to train in multiple planes of motion...

We know that no matter what stage of your combat career you are in, working on longevity in such a demanding sport is essential for continued success, but what is not always clear is the best way to train in order to meet that goal. Enter Steven Sahyoun, who is a respected MMA coach who works...

If You're Large, Bodyweight is Heavy Weight Here's how big guys can make those leverage disadvantages work in their favor to break plateaus and build even more muscle. Lifters who are well over 200 pounds and who actually have to look down at dudes who are 6 feet tall have to take a slightly...

The Bosu ball is a powerful tool for training athletes and clients across all fitness levels—when used at the right time in the right way. Whether I’m prepping athletes for high-intensity movement and stability drills or helping everyday clients improve balance, the Bosu ball workouts always...

The Ultimate Guide for the Banged-Up Lifter Joints hurt? Banged up from years of lifting? Keep training but add a few of these healing techniques to your workouts. Most training articles are all about getting strong, staying strong, and preventing injuries. That implies that most people are...

When life gets on top of you, one of the most common excuses for skipping a workout is “I don’t have time.” We’ve all been there, even me, a certified personal trainer and a freak for exercise. But what if you only need 15 minutes to build strength, burn calories, and feel sweaty and happy...

I didn’t realize how much mobility training mattered until it was too late. I was standing over a heavily loaded barbell, ready to tackle a Sumo deadlift, thinking I had all my bases covered. But as I bent down, my lower back rounded because my hips lacked the mobility to hinge properly, and as...

Crush Any Workout The best warm-up will get you physically ready to crush your workout. Get that feeling in under 10 minutes with this pre-workout strategy. A warm-up is a transition stage from normal activity to athletic activity. The purpose? To optimize performance. Good warm-ups do more than...