lower

Dr. John Rusin describes what blood flow restriction training is, the benefits of adding it into your workouts, and how to implement it into your plan! Blood flow restriction (BFR) training is nothing new in the world of muscle and strength. However, recent application of this training method in...

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...

What causes butt wink, and is it something to be concerned about? Learn how to improve your squat form and reduce likelihood of injury by minimizing pelvic rotation. Butt wink refers to the posterior tilting or rotation of the pelvis in the hole of a squat. As a lifters sinks to depth and...

Don't let a lack of gear keep you from growing a wide, thick back. Check out the top 5 back exercises without equipment and learn how to perform them! One of the most challenging body parts to develop is a big one that you can’t even see that well – the back. Your upper body is composed of...

The dead bug exercise is a silly name for any exercise, there’s no getting around that. The movement doesn’t appear to do anything that beneficial, which is why many lifter may shrug it off and ignore incorporating it into their routine. That’s a real shame because when the dead bug is...

Body part splits, movement based training, or upper/lower splits? Which of the three main ways to train is going to be most beneficial to you & your goals? I’m probably going to be one of the very few people you hear say this over the course of your training journey: There’s NO “best method” to...

Here is a ranking of the best exercises for building a thicker and wider back based on personal experience and the training articles of top IFBB pro bodybuilders. This is not necessarily a determination of exercise order, but the exercises that are most effective for muscle fiber recruitment and...

Has your progress stalled while on your quest to put on lean muscle mass? Check out these 4 tips to bust through those plateaus and put on more muscle mass! Head over to the mirror, strip down to your “skivvies,” and take a good, long and critical look at yourself. Meticulously analyze your...

Are you stuck without a squat rack and bench? This 4-day upper/lower split will show you exactly how to get strong, and add muscle with only a barbell at your disposal. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 4...

Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration10 weeks Days Per Week 4 Time Per...

Get your bench press moving in the right direction with this 2 phase program. Lifters spend 8 weeks building muscle, and 8 weeks peaking towards a new one rep max. WORKOUT SUMMARY Main Goal Increase Strength Workout Type Split Training Level Intermediate Program Duration16 weeks Days Per Week 4...

The barbell bentover row is the mack daddy of all the rowing variations. It strengthens your upper and lower back, shoulders, biceps, forearms, and grip. Plus, being in the hip-hinge position under load for time improves your lower and upper back endurance. Guess what that’s good for? You...

The strict overhead press is the gold standard when it comes to overhead pressing. Using nothing more than your upper body you press a barbell strictly overhead with no help from your lower body. There’s no doubt strict overhead press is a fantastic exercise for strength and mass and requires...

There’s a reason why cable machines have become as occupied like benches on a Monday. This versatile machine gives you great options to train your upper and lower body. And all the attachments —from ropes, D-handles, and straight bars — allow you to attack your muscles with different grips and...

“I’ve got a monster of a lower-back stretch for you,” says Dr. Mike Wasilisin, founder of MOVEU. “It is stretching your quadratus lumborum.” What is a quadratus lumborum, you ask? You probably know it as your QL, or the deepest of all the back muscles. Located on both sides of your spine, it...

Creatine Grows Some Body Parts Faster Amazingly, creatine works better for certain muscles than it does for others. Take a look at this new science. Creatine may be an outlier, though. Not only has it been shown in previous studies to increase upper body strength more than lower body strength...

The strength of the lower back, glutes, and hamstrings form the foundation of lower body movement. These muscles as a unit allow you to run, jump, hinge, and squat like a rockstar. There are plenty of great exercises, like the reverse hyperextension, that train these important muscles but...

The single-arm row is often thought of as the poor cousin of bilateral rows. Then the Meadows row came along. This row variation allows you to go hard and heavy without being inhibited by big and bulky dumbbells. The late John Meadows, a former IFBB bodybuilder and head coach of Mountain Dog...

With an increasing range of fancy workout machines crowding gym floors, it’s easy to assume that there are more mass building options than ever. Workout machines, various cables, and gimmicky training devices can be fun to use. However, nothing beats gutting it out under the unforgiving weight...

When it comes to lower body exercises, which one is the GOAT? Is it the squat? Barbell squats have been used by lifters for generations to build legs that look like tree trunks and perform like a high-performance machine. Is it the deadlift? Conventional deadlifts are not a pure lower body...