movement

Nick Ludlow 5 Exercises to Increase Your Front Squat and Quadriceps Size The front squat is an exceptional exercise for building quadriceps size and overall leg strength. It also beefs up your upper back and posterior chain. It has significant carryover to the back squat in powerlifting...

Ryan Rodal 6 Best Squat Exercise Variations for Wheels of Steel The day that some dreadfully frown upon? The day that others look with brazen excitement? The day that everyone respects no matter their circumstances? Leg day is the most joked about, and frequently skipped workout of the week...

Ryan Rodal 8 Must Do Back Exercises for Mass The back can be one of the most difficult muscle groups of the body to grow and improve. Since it is one of the few muscle groups that cannot be seen by our own two eyes, we must practice intense focus using our mind muscle connection. However, there...

Introduction - Statistics on Low Back Pain (LBP) Back pain is one of the most debilitating conditions, crippling many people at some point in their lives. It can range from being a dull, constant ache to a sudden sharp pain. In a survey conducted by the National Institute of Health Statistics...

Steve Shaw How to Get Big Shoulders - 3 Challenging Shoulder Workouts Round cannonball-sized shoulders are cornerstones of the aesthetic X-frame physique. This coveted physique requires big and broad shoulders, sweeping latissimus dorsi muscles, and a narrow waist. While the bench press may be...

Alex Roberts 5 Underrated Exercises for Building a Thick, Explosive Chest When you walk into the gym on Monday to crush another chest session in celebration of International Chest Day, you most likely have 3 things on your mind: bench press, dumbbell press, and cable flies. These are the most...

Ryan Rodal 8 Potent Rope Exercises For More Muscle Mass Sometimes the effectiveness of a workout may lie strictly within its simplicity. Instead of thinking of an attachment as a piece of exercise equipment, think of it more along the lines of a tool. A tool that can help mold, create and sculpt...

As we move into our 40s and beyond, staying mobile isn’t just about flexibility, it’s about preserving strength, preventing injuries, and ensuring we move through life with ease and confidence. Joint pain, muscle stiffness, and nagging aches aren’t simply a byproduct of aging; they’re often the...

Alex Roberts 5 Reverse Grip Exercises for Amplified Muscle Gains Change can be scary at times. Stepping away from the norm and trying something new is tough for many of us. Too many times we become satisfied with staying in our comfort zone and cringe at the thought of stepping outside of that...

Alex Roberts 3 Step Warm-Up for Maximum Performance & Muscle Gains When it comes to building muscle and strength, we all know that training with intensity and following a good plan is a key part of success. However, one of the most commonly overlooked aspects of working out is the warm-up. Too...

Alex Roberts Light Weight, Baby! 20 Heavy Compound Exercises For Brutal Bulk We could start this article off with some horrible cliché? like ?size does matter,? but we have too much respect for our readers to stoop that low. No, there is no need to go there and conjure up bad memories of...

There has been a war raging in the strength and performance community, and it involves the butt. A strength coach whom I have the utmost respect for, Bret Contreras, has gone against the grain and stated that not only are hip thrusts not dangerous, but they should be a main lift. A main lift...

Leg extensions have been maligned by the strength and performance community. Similar to the arguments made against the hip thrust where I actually sided with the use of this controversial movement. Some of these arguments are (taken from the entire interwebz from many different articles (I will...

When it comes to building muscle and strength, we all know that training with intensity and following a good plan is a key part of success. However, one of the most commonly overlooked aspects of working out is the warm-up. Too many people warm-up incorrectly, or worse, skip it altogether...

The triceps are often neglected. They are the ugly stepchild of the arm group family. Many people fail to realize that the triceps makes up over two-thirds of the arm muscle. Furthermore, developing triceps strength is one of the most important variables in increasing pushing movements including...

Hip Hinge Coaching Points Mastering the hip hinge is a foundational human movement and a key variable in physical performance. Jumping, sprinting, ice skating, or simply picking up a box all require a hip hinge. The proper hinge is flexion and extension of the hips. Unlike certain weight...

Core and shoulder stability exercises are often overlooked in favor of sexier exercises like the overhead press, but neglecting them can lead to weaknesses that affect strength and movement quality. Enter the kettlebell windmill—an exercise that challenges core strength, hip mobility, and...

by Christian Thibaudeau This single exercise will make you look more powerful and scary-looking in just a short amount of time. Here’s how to do it. I’ve devoted my life to building muscle – on myself and on others – for 17 years. And in all those years I’ve only encountered one exercise that...

Powerful Posterior Chain Exercises Whether you're working around an injury, need a break from deadlifting, or just hate the deadlift for some reason, try these proven alternatives. Yes, the deadlift is a great exercise. It's possibly the best all-round lift for strength. But if it's no longer...

How to Build Muscle and Strip Off Fat – FAST! I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method. The Fastest Program for Building Muscle and Ripping Off Fat When...