exercises

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...

With all the cool shiny gym “toys,” it is easy for you to get sucked into needing to use them all to get a great full-body workout. In reality, you don’t need much space, a lot of time, or multiple pieces of equipment to get a great training. Just take this full body landmine workout for...

IT'S NOT WHAT YOU THINK IT IS Contrary to popular belief, the "pump" is NOT increased blood flow to your muscles. Instead, it's fluid accumulation. Specifically, this fluid accumulates in the spaces between your muscle cells (the interstitial space). As you lift weights, the contractions of...

BIG UPS I get asked a lot of questions from trainees. Here are the four most frequent: How can I improve my bench? How can I lose fat while gaining muscle? How can I improve my vertical jump? Coach, why does it burn when I pee? Okay, I'm kidding about that last one, but the first few really...

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...

Why sprint? To dominate your sport. Faster athletes are better athletes. Not an athlete? Sprints are still important. If you want to achieve blazing speed you'll have to make deliberate choices in the gym with your exercise selection. Here's what will make you faster. 1 – HIP THRUST FOR...

When you think about getting ripped, gym memberships and fancy equipment probably come to mind. But what if there's a way to create a stronger, more muscular you without the need for dumbbells or a weight machine? Enter calisthenics: a type of bodyweight training that requires minimal or no...

Designing an effective push-pull-legs workout from the ground up takes a bit of planning and strategy, regardless of prior lifting experience. Thankfully, the push-pull-legs routine is fairly straightforward and easy to follow for just about any gym-goer, athlete, or bodybuilder that wants to...

With many former gym-goers switching to at-home workouts due to the coronavirus pandemic, bodyweight exercises like push-ups and pull-ups are now staples for strength-training. So, how does this tie into supersets? Well, push-ups and pull-ups are the perfect example of two exercises that you can...

The calf muscles are neglected by many gym-goers, and those who do train their calves seem to treat them like a "cool down" after annihilating every other muscle in their legs. It’s no surprise that people often complain they can't get their calves to grow. The reality is they just don’t put...

There’s a chance you’ve walked into a gym and seen those weighted round balls in the corner more than likely gathering dust. That neglect ends now. These colorful weighted balls are med balls, and when incorporated into your daily workout routine med ball training exercises will supersize your...

FOR ABS, SQUATS AND DEADLIFTS SUCK A few studies have taken the position that multi-joint, free-weight exercises such as barbell squats and deadlifts activate "core" muscles better than isolation core exercises. These studies have led many trainers, coaches and exercise enthusiasts to...

If you’re looking for a shapely, contoured midsection you may think training your abdominal muscles daily and incorporating heavy weights into the equation is the answer. However, that might lead to the opposite of what you’re looking to achieve and result in boxy, bulky, or square-looking...

Ever since former Navy SEAL Randy Hetrick created his vision out of a jiu-jitsu belt and parachute webbing, suspension trainers like the TRX have become commonplace in gyms and homes worldwide. It’s convenience—an entire gym in a bag—arguably created the fitness phenomenon of taking your workout...

If you’ve picked up a dumbbell or any weight, you’ve probably heard the term “isolation exercise” tossed around. In theory, isolation exercises are meant to target one muscle group—in reality, that’s not normally the case. No single muscle truly works in “isolation” because the human body is a...

There’s more total-body benefits to be gained inside the squat rack than just everyone’s favorite legday staple, the squat. And, no, we’re not talking about biceps curls, but other heavily effective moves not quite mainstream yet that you should be aware of. At one time, the squat was...

Landmine training was invented long before the barbell attachment was created—unofficially—when the first gym bro stuck a barbell in corner and created a T- Bar rows variation long ago. For lifters who have shoulder mobility issues, landmine training is an excellent method to lift overhead...

If you’ve been around the gym trenches, you have heard the term if you cannot grip it, you can’t rip it, and forearms play a big part in it. Forearm strength and endurance are critical in all grip-intensive exercises like deadlifts, chin-ups, and all row variations. The grip often fails before...

Not everyone has bodybuilder-size calves—this writer sadly included. But if your calves need growth, you can still do what Arnold Schwarzenegger once did: Work on them—daily if necessary. You can begin your quest for quality calves by trying out some of the moves below—hurry, because shorts...

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...