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Whether your goal is a flat stomach or a chiseled 6-pack, core exercises should always be part of your training plan. Training your core goes beyond the aesthetic value of how your midsection looks. A strong core provides support during your training sessions, improves your posture, and helps...

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 get strong and develop a muscular physique you had no choice but to touch the iron. This was also a time in the iron game when even the standard squat...

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 get strong and develop a muscular physique you had no choice but to touch the iron. This was also a time in the iron game when even the standard squat...

Full-body workouts don’t have to all be light weight, calisthenics-style routines intended for general populations at trendy boutique gyms. You can actually do an advanced-level, fast-tempo workout that hits all major muscle groups and build real muscle and strength, while also getting some in...

1. The DB fly-pullover-press. I'm not sure what you'd call these, but an old school friend of mine showed me these one time when we were both prepping for a competition. It's an exercise that is geared towards chest/serratus tie-in. What you want to do is grab a light pair of dumbbells you can...

Per Bernal / M+F Magazine This is a full-body routine that incorporates a triset and a superset to raise intensity while increasing the amount of work you achieve in less time. “The triset and super-set are what we call ‘mechanical advantage’ dropsets,” says Zack Even-Esh (zacheven-esh.com)...

Ian Spanier Sometimes, we just don’t have enough time in the week to get to the gym. As a coach, I work with a lot of mid-aged family men and women, who often spend their business weeks working and spending time with their families. It’s a recipe to throw off any training consistency...

In our sport, it's only a matter of time before you experience an injury so my question is do you perform any "prehab" movements or workouts to help to try to prevent injuries from taking place? If you've read my training journal, you know I have a severely fucked up shoulder which I've been...

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Here’s an “All-Out Arm Assault” workout that includes each of these 3 key elements… A1: Barbell Curls 8 sets x 8 reps – 15 seconds rest between sets (Old School Vince Gironda Style baby!) How you grip the bar will make a difference. If the inside aspect of your biceps (medial...

How to Perform Breathing Shrugs If you are looking to stimulate trap growth in a new way, and don’t mind pain, then listen up. Breathing shrugs are a brutal, painful and effective way of punishing your trap muscles, forcing them to respond and grow. I recommend using straps (preferable...

Bulldozer Weight Training System Basics Origins. The Bulldozer Training system is a mix of Doggcrapp training, Max-Stim training, and Mike Mentzer’s Heavy Duty training. On the surface, Bulldozer Training doesn’t necessarily look like any of these systems. Here is what I pulled from each…...