movement

So you wanna get more chin-ups, eh? Please allow me to assist you in achieving this feat. There are many ways to go about it, so rather than just naming my favorite method, I’m going to cover a variety of the most popular methods and techniques used by lifters and coaches to increase your...

Let's look at the three types of core strength: Isometric: Holding a certain position for time with tension. Anti-Rotational: Being able to resist an external force trying to pull you out of position. Rotational/Moving: Being able to maintain controlled bracing with movement. Failure to...

When it comes to pain-free shoulder stability when bench pressing, sometimes locking into a range of motion and position can be challenging. But using the right tools can fix this problem. There's a reason many smart sports rehab pros are gravitating toward kettlebells for movement remediation...

HERE'S WHAT YOU NEED TO KNOW... The guys with the greatest pulls in history pull from a dead stop, not by trying to reach peak velocity before the bar collars smash into the plates. Starting off any pull with a sharp jerking movement doesn't help you lift more weight and can injure you. A...

The reverse lunge involves a simple reverse step instead of the traditional forward step. Due to the change in torso angle, the reverse lunge creates more activation at the proximal hamstring and gluteal group and less compressive stress over the front side of the knees. These are all good...

4 Effective Supersets Some believe direct arm training doesn’t add pounds to your big compound lifts. Those people are wrong. Completely neglecting direct biceps and triceps work will hold back your big lifts. But many lifters are confused about when and how to add direct arm training into a...

If you do the six major compound movements – the squat, hip hinge, vertical press, vertical pull, horizontal press, and horizontal pull – you're bound to see success. These are the movement patterns every complete workout program contains. Problem is, not every variation is best for everybody...

The angled deadlift is for intermediate to advanced lifters who have enough experience with the basic pulling and pressing exercises that they're ready for a new challenge. This exercise hits the posterior-chain muscles you'd use in a traditional deadlift, along with the shoulder and arm...

Building power in the gym means moving weight fast to recruit the most motor units possible. This typically involves a healthy dose of power cleans and perhaps a few variations of the other classic Olympic lifts, but I'm here to help you broaden your training horizons. When it comes to building...

GYM MACHINES THAT SUCK Not every commercial gym machine is worthless, but here are four you should avoid at all costs. Most can easily lead to injury... and one of them is an outright scam. Take a look, then check out the safer, more effective alternatives. 1. ▶️ The Seated Ab Crunch Machine...

Close Grip Lat Pulldowns – 3-4 Sets, 10-12 Reps This exercise is a vertical pulling movement that targets your lats. The key is to really drive with your elbows and control the weight with your lats, getting a full stretch at the top. Try to eliminate any movement in your biceps or traps and...

What Is A Turkish Get Up? The Turkish getup is a full body, multiplanar movement, usually performed with a kettlebell (but can also be done with a dumbbell, sandbag, or bodyweight only). Unlike many of the other movements typically associated with kettlebell training; like swings, cleans, and...

Did the chicken or the egg come first? Who cares? Both chicken and the egg are delicious—and you’re wondering what this has to do with mobility exercises. Stay with me for a moment. In the fitness universe, “experts” have often debated which exercise quality is more important to train...

By Adam Besik Everyone wants to make the best of their time in the gym. There’s nothing worse than spending a training session spinning your wheels if you’re an avid weight trainer. With that being said I would like to propose a solution. It’s not necessarily a strict training method, but...

Optimal Growth Strategy: Quadriceps By Adam Bisek Anatomy The quadriceps femoris consists of 4 distinct muscles: the rectus femoris, vastus medialis, vastus lateralis, and vastus intermedius. The rectus femoris attaches to the ilium (pelvis) and superficially spans the distance from the...

This article outlines everything you need to know to help you build a coveted V-tapered physique. Check out all of the tips & tricks you need to know! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration12 weeks Days Per Week 5 Time Per Workout45-60...

Learn all about the most important exercises to incorporate into an upper body workout routine (Plus we provide 3 full workouts that put it all together)! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration18 weeks Days Per Week 4 Time Per...

In this new series, we cover aesthetic training tips provided to us by some of the top bodybuilders in the industry, and learn which exercises they use to build their shredded physiques. In this particular episode, IFBB pro and MuscleTech athlete Santi Aragon shows us some moves he uses to...

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...

Push ups are a fundamental movement that anyone can benefit from doing. Make your push ups more challenging with these 6 variations and progressions. It’s common for people with strong upper bodies to think that they’ve “graduated” from the standard push up, simply because their bench press...