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Pull-ups are a challenging yet rewarding exercise that builds upper body strength, particularly in the back, shoulders, and arms. Whether you’re aiming to achieve your first pull-up or increase your current number, this pull-up progression guide will help you get there. Workout Tips How to...

THE BASICS Just to make sure that we're on the same page here, the difference between a chin-up and a pull-up is the grip. Incidentally, the pull-up is a type of chin-up, technically. So when I talk about chins, I often mean pull-ups, too. Chins traditionally use a supinated grip (palms facing...

In the gym, an overwhelmingly common practice for size and strength is that of simply performing straight sets of exercise, just like they did it in the old school days. Sure, this plan may be tried, tested and true, but it offers few options if you’ve found you’re in a plateau for either your...

The Arnold Press: Achieving the Ultimate Arnold Physique A sensational actor, a bodybuilding icon, and a true inspiration for millions around the world are some of the things that Arnold Aloi Schwarzenegger is known for. The name Arnold Schwarzenegger is not uncommon in the world of...

When looking to grow a bigger, stronger backside, the barbell hip thruster is a go-to exercise as it targets the gluteal muscles better than any other lower-body movements. “The No. 1 reason most lifters perform barbell hip thrust is it builds more gluteal muscle, strength, and power than just...

Try these night-time high-rep sets to induce rapid muscle growth. By Tony Estrada Let’s face it: If this article supported a theory that drinking bull semen guaranteed the drinker five pounds of new lean muscle mass each week, more than a few of us would try it. If it really worked, I’d...

If you want to add more plyometrics to your gym workout, let’s look at the ten best exercises to help you build explosive power, muscular strength, and speed. Plyometric workouts are a perfect way to improve your performance on the field or in the weight room. The best part is you can do...

1. Assisted Nordic Hamstring Curl In the assisted Nordic hamstring curl, you wrap one end of a resistance band around something sturdy several feet above your head (a chin-up bar, for example) and the other around your chest. This means that the band supports some of your weight as you perform...

Here’s what you need to know… Do leg presses while wearing Olympic shoes to really target the quads. Position the hands on the outside of the dumbbells when curling. It creates an insane burn in the biceps while saving the elbows and forearms. If dips hurt your shoulders, do band dips where you...

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...

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...

Are you the type to exercise while on vacation or prioritize it when life comes at you in full force? If so, this is for you. Exercising is always a personal choice; nothing magnifies this more than summer vacation. You can’t bring the gym with you to stay on the gain train, but you can take...

Every minute on the minute (EMOM) sets hold you accountable for both work and rest. They force you to focus on getting a certain amount of work done in a specific amount of time, then for the remainder of the minute you recharge for the next round of work. There are several ways to use EMOM...

Front Loading Efficient people instinctively try to get the majority of their work done early in the day (this also applies to week or month). The rationale is simple: you have more energy early in the day than you do later on. Therefore, when I create training programs for my clients, I rarely...

There is a common expression that is used in all aspects of life - “keep it simple.” However, another popular phrase is “variety is the spice of life.” When it comes to training, it's no different. Simple movements can always be effective, but there are times that change can be necessary to...

Besides a statuesque chest, having sleeve busting biceps is usually a top goal of men (and sometimes women) who hit the gym on a weekly basis. Big arms never go out of style, and it’s the one body part that gets you instant respect once people see them. Having big arms not only makes you look...

This quick and effective HIIT circuit can be performed at the gym, outdoors, or at home! In addition to torching calories, HIIT or “high intensity interval training” is a great way to boost your stamina and agility. Go through all four exercises without stopping, then rest for 15-30 seconds, and...

Take your gains to a whole new level with this challenging muscle building system. Super-8 training focuses on ramping sets of eight on big compound movements. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 3 Time Per...

This 4 day "Drop 5" split is designed for the home trainee. This program is an upper/lower split that utilizes only dumbbell, barbell and bodyweight exercises. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration9 weeks Days Per Week 4 Time Per...

Limited on time? This 3 day training split combines rest-pause sets with progressive resistance to help you build solid muscle in a short amount of time. Get ready to intensify your lifts! WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8...