exercises

Leg day. The dreaded yet essential part of any consistent gym-goer’s training routine. Whether or not you appreciate that after-leg-day-waddling where sitting down becomes an Olympic feat, we’re here to help you get something productive out of your hard work. What is a Barbell Leg Workout...

Poor posture isn’t a big deal until it is. Many strength and conditioning experts, who are much more knowledgeable than me, will tell you that poor posture is NOT a big deal, and they’re probably correct. But believe me performing exercises to improve your posture is one of those low-hanging...

Kettlebell training dates all the way back to 18th century Russia, however it still feels like yesterday that you’d be fortunate enough to find a decent set of bells at your neighborhood fitness club. That’s starting to change as kettlebells continue to increase in popularity among mainstream...

When it comes to building shoulder mass, overhead presses and lateral raises are the staple moves of many workout routines. Although these traditional exercises are excellent at building strength and creating the coveted ‘capped’ shoulders, banded shoulder rotations hold their own (and then...

The kettlebell is a tool that was initially used in Russia in the 1800s as a counterweight to weigh grains and other goods. Then the Russians realized they didn’t need to run in the cold for cardio and started swinging the bells full time. Kettlebell swings and their variations are foundational...

As athletes push their bodies to achieve peak performance, the risk of injuries becomes an inherent part of their journey. These injuries often restrict their training intensity and workout type, hindering muscle development and strength. Prolonged injuries can lead to extended periods of...

Most at-home workouts prioritize strength, muscle size, and weight loss, but they often overlook a crucial aspect: power training. Power exercises can add a dynamic edge to your routine, helping you achieve a well-rounded and resilient fitness level with the ability to be more explosive. While...

A cable machine (or pulley machine) is a versatile piece of workout equipment comprising a pulley system and weights. The pulley system height can be adjusted based on user preference to effectively activate specific muscle groups. Upper body cable exercises build broad shoulders, stronger...

If you want to add more plyometrics to your gym workout, let’s look at the ten best exercises to help you build explosive power, muscular strength, and speed. Plyometric workouts are a perfect way to improve your performance on the field or in the weight room. The best part is you can do...

The other day I got a Facebook message from a young man in India, asking me how to improve his upper chest. I clicked to his page to see what he looked like, and as is the case with many of the would-be bodybuilders who contact me from India and Pakistan, he appeared to be about 120 to 140...

There is a misconception that you need a lot of time to exercise to be effective, and a common excuse for not exercising is having no time. With the holiday season is in full swing and the New Year is just around the corner, thoughts drift to parties, food, and family on top of a packed...

The gluteus maximus, often termed the body’s powerhouse, serves as a crucial muscle responsible for both form and function. Beyond its role in shaping the buttocks, this robust muscle plays a pivotal part in various movements, from extending the hips to stabilizing the pelvis. While genetics...

Bodybuilding. The word invokes images of oiled man (or women) with shaved and tanned bodies, bowling around on stage, showing off their steroid-gorged physiques. It’s not a pretty picture. Yet, building our bodies is the goal of nearly everyone who exercises. Here’s my definition of...

Given a choice between leg day and arm day, which one would you choose? It’s not like training legs is not essential because it is, but nothing gives you instant gratification more than a wicked arm pump. In the mirror by the dumbbell rack, doing endless biceps curls and shoulder raise...

Written by Michael Matthews EVIDENCE BASED BUILDING MUSCLE FacebookPinterestTwitterEmail Behold! Not one, not two, but a camel-load of only the finest, evidence-based training tips this side of Damascus. Don’t do behind-the-neck pulldowns. They’re more likely to irritate your shoulders, and...

What Are the Side Delts? The deltoid muscles—or “delts”—are the muscles that cover your shoulder joints and help your upper arms move forward, backward, and out to the side. Each deltoid is made up of three sections or “heads:” the anterior deltoid, the lateral deltoid, and the posterior...

The hack squat is a lower-body exercise involving a hack squat machine. It’s a go-to exercise for many gym-goers because it trains your entire lower body without stressing your knees and back as much as other free-weight squatting exercises. What’s more, it helps you develop lower-body...

The Study The study aimed to pinpoint the perfect calorie surplus for maximizing muscle growth and minimizing fat gain. The researchers split 17 seasoned weightlifters into three groups: Group 1 (maintenance group) ate maintenance calories. Group 2 (small-surplus group) ate in a 5% calorie...

Yes and no. While scientists are still unraveling the complex systems responsible for muscle growth, it’s clear pump training is effective for building muscle. That doesn’t mean it’s optimal for building muscle, though. You can build muscle effectively without ever getting a pump, as...

No one talks about their one rep max for a dumbbell bench press and row. And why would they? Because boosting unilateral strength numbers is unheard of. If you ask a lifter how much they squat, bench, and deadlift, those numbers roll off the tongue. Ask them how long they have been married and...