lower

How to Fix Lower Back Pain First and foremost, your lower back pain could be caused by any number of issues including – but not limited to – the issues you mentioned. If I had to guess, though, I’d assume your back pain stems from a combination of: Insufficient hip mobility Weak posterior...

Unilateral rows are the bomb because they strengthen imbalances between sides, which leads to better muscle development and stronger bilateral rows. But as the dumbbells get larger and more awkward, progressing becomes more challenging. Enter the Meadows Row, the brainchild of the late John...

Many exercises strengthen your glutes, hamstrings, and lower back as a unit, but one exercise often gets overlooked: the glutestring ham raise. The beauty of the glute hamstring raise, aka glute ham raise or GHR, lies in isometric glute contraction and the controlled eccentric muscle...

Don't have access to your favorite upper body gym machines but still want to hit your favorite upper body workout? Check out these band, barbell, and dumbbell alternatives! Getting the motivation to train at home can be tricky. You’re not at the gym surrounded by other people training with the...

We've always preferred to read books written by (or about) strongmen and weightlifters from the early 1900s to the '60s. Back then, they didn't have the Internet or any pre-formed lifting dogma; everybody who trained with weights was basically left to themselves. They found out what worked and...

GROWN MEN DON'T NEED BRO SPLITS You're not 15 anymore. The traditional bro split where you train one body part each workout (usually 5 workouts a week) isn't efficient or effective, especially for an adult with a job who actually communicates with real-live women in their non-pixilated form...

Sometimes we get too comfortable with our regular gym routine, and that includes our gym. One of the biggest drawbacks of being away from your go-to gym is our dependency on more fancy equipment. You don’t have to worry about being creative because of your access to all the gym toys. However...

Squats are your training program's foundation, but are you doing them right? Tour any commercial gym. You'll see shallow, knee-caving pseudo-squats. Hint: That's not how to squat. To optimize muscle growth and allow a lifetime of injury-free training, you may need a few tweaks to your squat...

The GHR: Everything You Need to Know Best Hamstring Exercise? The GHR You’re probably not doing the single most important exercise for building and strengthening the hamstrings: the glute-ham raise. Most people skip it because they just don’t know how to set it up and perform it properly...

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...

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...

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...

In this article, we'll show you the benefits of kettlebell workouts and the best kettlebell exercises to try. 4 Benefits of Kettlebell Workouts Kettlebell training helps improve your strength, balance, flexibility, and coordination. It’s also great for targeting your core muscles, especially...

The inverted row isn’t a complicated move but there are still plenty of room to make inverted row mistakes. It is easily progressed and regressed depending on the lifter’s experience. That and being an excellent movement for the forearms, biceps, upper back, and lats is why it should be in...

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...

One of your goals, when you hit the gym, is probably well-defined pecs. A built chest gives the appearance of strength, but also stabilizes the shoulders, improves posture, and promotes overall upper-body strength. The chest is made up of two major muscle groups—the pectoralis major and...

So.. i have like no ass. Lol never had an ass. Also. I have a bit of scoliosis and a gimpy right foot and ankle. Even leg press puts my lower back in pain, but at least my ankle is letting me workout with a leg press again (had right ankle crushed some 8 years ago which had made any real lower...

UPPER BODY EXERCISES THAT IMPROVE EVERYTHING Want to build more muscle, get stronger, increase athletic performance, and strengthen your tendons? Then you need to focus on eccentric training and use these upper body exercises. Mechanical eccentrics are a great way to introduce a form of...

Fat has the most calories per gram, which may be why people get so confused about how much to eat. My advice? Establish your go-to healthy fat sources and know which ones to avoid completely. Your favorites will differ from mine, but generally, my main sources are olive oil, avocado, and...

One of the best pieces of muscle-building is that you must row to grow. You may have heard this before, but it bears repeating because too many lifters still focus on the mirror muscles. Training the posterior delts, upper back, and lats must be a priority when muscle and strength are your...