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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...

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...

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...

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...

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...

Getting results is hard enough when you're healthy. It's damn near impossible when you're battling your own body. Pain puts the brakes on your body's ability to move and perform. But if the big lifts hurt you, you can still make progress. Here's how to make simple modifications to three common...

The 5 Worst Exercise Machines and What To Do Instead And What To Do Instead Exercise Machines Don’t (Always) Suck Lifters who begin training with barbells and dumbbells scoff at machine training. And sure, many exercise machines don’t suck. The right ones will overload muscles (not joints)...

TAGS BODYBUILDING, LEGS, TIPS, TRAINING A NEW WAY TO HACK SQUAT Decades ago, guys used to do deadlifts by putting the bar behind them. This allowed for a very upright position, which meant a great degree of knee flexion had to happen in order to get into position. Due to the execution, the quads...

We've all heard the warnings about it. They say lifters have gotten their necks crushed by barbells which have slipped right out of their hands during the bench press. Maybe this is why the thumbless or false grip is also known as the "suicide" grip. But in spite of the risks, many of the...

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...

When it comes to barbell back squats, have you ever wondered if you have the shoulder mobility to squat properly? Sometimes your shoulder mobility is what is throwing off your squat form. Keep reading to learn how to determine if your shoulders are too tight and how to fix them so you can squat...

Neck tension refers to neck pain that develops when the muscles in the neck cannot relax, which can lead to soreness, muscle spasms, and headaches. It has numerous possible causes, ranging from joint problems to inflamed nerves. Depending on the underlying cause, people can experience different...

Deadlift Form 101 It is rare to see beginning lifters practicing proper deadlift form. Far too many trainees perform the lift at a mechanical disadvantage, trying to lift the bar with their hips up. This resembles a Romanian deadlift or stiff-leg deadlift and is hard on the lower back. To...

Strength Training Sports Strength training workout structures vary greatly depending on the specific goal. Powerlifting. Powerlifters generally train 3 to 4 days per week, structuring workouts around the bench press, squat and deadlift. In many cases an upper/lower workout split is followed...

When it comes to barbell back squats, have you ever wondered if you have the shoulder mobility to squat properly? Sometimes your shoulder mobility is what is throwing off your squat form. Keep reading to learn how to determine if your shoulders are too tight and how to fix them so you can squat...

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...

Glen Pendlay was so modest when he came up with the idea for this row, he called the strict barbell row. He saw a weakness in the traditional barbell bentover row and set about to improve it with the Pendlay row. The legendary American weightlifting coach who unfortunately is no longer with us...

1. Ab Rollout The first exercise Jason covers is the ab rollout from a knee position. While there are multiple variations of this exercise, Jason feels doing it from a knee position allows you to roll all the way out, take a deep breath in, and really get a good contraction on the abs. 2. The...

Don't let a lack of gear keep you from growing a wide, thick back. Check out the top 5 back exercises without equipment and learn how to perform them! One of the most challenging body parts to develop is a big one that you can’t even see that well – the back. Your upper body is composed of...