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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...

This building workout is designed to maximize progression and muscle gains by hitting each muscle group with power sets, muscle sets and burn sets. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration12 weeks Days Per Week 4 Time Per Workout60...

You don't need fancy gym equipment to have a great workout. Grab a barbell and some resistance bands and try out this 8-week muscle building at-home workout. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Beginner Program Duration8 weeks Days Per Week 3 Time Per...

You’ve probably heard of the squats and milk program. It's been around for over 50 years, and is a very effective approach to packing on muscle mass. On squats and milk, you train 3 times a week – Monday, Wednesday and Friday – performing a 20-rep squat set, immediately followed by a light...

Stuck with some extra holiday flab? Burn it off faster by tackling these intense fat burning workouts. Includes workouts for a variety of different equipment. Ah, the holidays. Our wallets get thinner as our waists get thicker. Our excuses for inhaling seasonal grub are numerous. From just...

Get one step closer to your ideal physique with these fat-blasters designed to be added onto your existing routine to help maximize fat-burning! Are you the type who wants to take your physique to the next level? Do you want to drain every last drop left in your tank to see what you’re really...

Has your leg growth fallen behind? Are you in need of a solid leg day, but don't have access to a squat rack. Try barbell hack squats for instant growth! During the inception of the strength and conditioning game there was only iron. This was an era where machines didn’t exist. If you wanted to...