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  1. 01dragonslayer

    6 Weeks To Be Your Best!

    A raw, full-body six-week workout that will get your body rock solid. By Sarah L. Chadwell, NASM-CPT Want to get jacked and lean super fast? Get back to basics with a full-body, push-pull split workout. With this plan, you execute a targeted exercise for each muscle which results in...
  2. 01dragonslayer

    The Top 10 Best Side Delt Exercises

    What Are the Side Delts? The deltoid muscles—or “delts”—are the muscles that cover your shoulder joints and help your upper arms move forward, backward, and out to the side. Each deltoid is made up of three sections or “heads:” the anterior deltoid, the lateral deltoid, and the posterior...
  3. 01dragonslayer

    9 Best Deadlift Tips

    HERE'S WHAT YOU NEED TO KNOW... To build the deadlift, prioritize the squat for 6 weeks while not pulling heavy at all. Powerlifter Dan Green's number one deadlift tip is to regularly perform the stiff-leg deadlift. Mike Tuchscherer recommends building the deadlift by pausing at the bottom of...
  4. EG News

    No Leg Press, No Problem—Use a Stability Ball Instead

    The leg press gets a lot of love and hate. On the advantage side is the fixed range of motion, and your stable trunk takes core stability out of the equation. These two factors allow lifters to move massive weights. The fixed ROM and increased stability are a godsend for lifters who suffer from...
  5. EG News

    Why Wrist Position Matters When it Comes to Building Strength and Muscle

    Tiny tweaks in your wrist position when pumping iron can result in impressive muscular improvements. “It is often overlooked how a simple change in hand placement can make a difference in muscular results,” explains Natalie Wolfe, NASM, CPT. Without having to change an actual exercise, “Simply...
  6. 01dragonslayer

    Beyond Biceps: Build Legs With This Bar

    Beyond Biceps Build Legs With This Bar Beyond Biceps Build Legs With This Bar 4 Effective Lower-Body Exercises It’s not just for curls. Use the EZ-bar for classic leg exercises and set fire to your quads, hams, and glutes. Here’s how. Every gym has an EZ-curl bar 21, and it’s not just for arm...
  7. 01dragonslayer

    TIP: THE TOP DEADLIFT VARIATION

    Bending down to pick up a barbell in front of the body places great demands on your ankles, hips, and spine to get into the right position that's conducive to spinal integrity. I rarely have clients deadlift with a straight bar. There are plenty of safer alternatives for non-powerlifters that...
  8. 01dragonslayer

    TIP: GET A GRIP FOR A BETTER HAMSTRINGS

    The landmine Romanian deadlift (RDL) offers a lot. Done right, it can work your hamstrings harder than most other deadlifts and it's kinder to your lower back. Here's how to get the most from them, and how to solve all your landmine grip issues. THE BENEFITS There are a bunch of ways to do...
  9. 01dragonslayer

    DISSECTING THE DEADLIFT

    We've always preferred to read books written by (or about) strongmen and weightlifters from the early 1900s to the '60s. Back then, they didn't have the Internet or any pre-formed lifting dogma; everybody who trained with weights was basically left to themselves. They found out what worked and...
  10. 01dragonslayer

    SUPERHUMAN PLANKS

    Planks are special. The more you do them, the more they seem to make everything else you do in the gym better. Whether you're trying to smash a PR in a big lift, recover from a back injury, get faster on the field, or simply get better abs, planks can help. Unfortunately, planks get a bad rap...
  11. 01dragonslayer

    TIP: THE KETTLEBELL BENCH PRESS

    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...
  12. 01dragonslayer

    TIP: DO THE SQUAT-STANCE DEADLIFT

    The squat-stance deadlift combines the best elements of conventional and sumo. It basically has no sticking point. Unlike the other two styles of deadlift, it has even tension throughout. This deadlift style has incredible transfer– squat to deadlift and deadlift to squat. Each time you train...
  13. EG News

    Get a Full-Body Blast with this 6-move Landmine workout

    With all the cool shiny gym “toys,” it is easy for you to get sucked into needing to use them all to get a great full-body workout. In reality, you don’t need much space, a lot of time, or multiple pieces of equipment to get a great training. Just take this full body landmine workout for...
  14. 01dragonslayer

    SQUATTER'S SHOULDER: THE CAUSE & THE CURE

    SQUATS AND SHOULDER PAIN The squat is a staple. It's foundational to many other lifts. If you've experienced any increased shoulder pain from doing it, you're already be aware that squatting and shoulder health are related in some way. How exactly are they connected? And how can we fix what's...
  15. 01dragonslayer

    TIP: THE BEST LUNGE FOR HARD GLUTES AND PAIN-FREE KNEES

    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...
  16. 01dragonslayer

    5 Exercises That Stop Bench Press Pain

    Upper-Back Isometrics and Shoulder Pain The barbell bench press is the universal standard for upper-body strength, but it’s also one of the most injury-inducing exercises. So what exactly gets injured the most when benching? Generally, the anterior part 58 of the shoulder. There could be...
  17. 01dragonslayer

    The Best Arm Workouts for Strength-Focused Lifters

    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...
  18. 01dragonslayer

    Kettlebell Workouts: Get Fit With These 6 Exercises

    In this article, we'll show you the benefits of kettlebell workouts and the best kettlebell exercises to try. 4 Benefits of Kettlebell Workouts Kettlebell training helps improve your strength, balance, flexibility, and coordination. It’s also great for targeting your core muscles, especially...
  19. 01dragonslayer

    Your Ultimate Guide to a Strength-Based Back Workout

    Did you know that back pain is one of the most common chronic conditions in Canada? Every four out of five adults between the ages of 30-50 will experience at least one episode of back pain at some point in their life [1]. Whether you’re looking to build muscle for the aesthetic, increase...
  20. 01dragonslayer

    MAKE GAINS EVEN WITH BACK PAIN

    Training with a sore or injured back is tricky. If you were to avoid working it altogether, your workout would likely be comprised of vacuums, dead bugs, and pulldowns. But it doesn't have to be that way. There are plenty of modifications you can make to existing exercises that'll keep back...
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