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It is common knowledge in the strength and conditioning world that variables of training must constantly change to ensure continued progress. One of these important variables is exercise selection. And although I think exercises should be switched every four to six weeks, athletes should stick...

Alex Roberts 7 Amazing & Obscure Exercises You Must Try Today Unless you are involved with fitness for a living and you have 3 hours a day to spend in the gym, making the most out of your lifting time is a priority for you. Choosing the most effective movements that yield the highest return is...

A solid push day workout isn’t just about tossing weights around—it means training with purpose. Whether your goal is raw strength, muscle growth, explosive power, or functional stability, your workout’s structure makes all the difference. Instead of a generic routine, these four push-day...

Alex Roberts Advanced Chest Training - 5 Alternative Chest Exercises it's Monday and you know what that means? If you?re like the rest of the world, it signifies chest day. Despite the ridiculousness of that mentality (read: I hope you train chest a little more often than that) you most-likely...

What do you do within triceps training? Pressdowns, skullcrushers/nosebreakers, maybe a kickback or two? Are your triceps growing or do you need an intervention because you are still doing the same old boring routine full of the aforementioned exercises and not seeing the results you want? Yes...

Steve Shaw Strength Training Cycle - 16 Week Building & Peaking Workout Program ....by Steve Shaw This strength training cycle is comprised of 2 phases: 8 Week Powerbuilding Stage - You will be trying to build strength and muscle while using more conventional rep ranges. 8 Week Peaking Cycle -...

To those of us after beefy amounts of muscle mass, and enough strength to surprise and amaze those watching us, workout systems are an obsession. We analyze - and overanalyze - every small thing we do in the gym. Refinement and optimization is the goal. But this obsession with building the...

Rest-pause training. It's one of my favorite ways to build muscle. Forget normal sets and reps. Instead, think brutality. Intensity. Limited rest. Heart-racing, pump-inducing madness. Back in the day I created a lifting style called Bulldozer training. It featured a specific number of sets for...

When you first walked into the gym, did you turn and see a bench press that looked broken? It’s like the back is too low. This rarely used gem is usually a towel rack for other gym patrons, but today is the day you knock their crap off and start using it. I’m sure you’re aware how potent of a...

Before we get to the workout though, here's some important points to keep in mind: Lift Heavy The days of going super high reps for ultra-light weight are gone. You're shedding fat here, not muscle. To keep your muscle while eating at a deficit, you have to lift heavy weights. Nutrition Clean...

Chest day workouts. Everyone loves them, and most of us obsess over them. We quest for bigger chesticles. Man slabs. Monster pecs. Devastatingly deviously chest armor. We don't take our chest workouts lightly. They are constructed with the precision of a watchmaker. The hope? To unlock the...

If you are on the quest to building a bigger chest, chances are you’ve been putting in a lot of work but not getting enough progress. This eight-week program is going to tear those chesticles down with familiar moves. Maintaining proper form is going to be needed, so small tweaks can mean big...

When you think of a chest workout, most of you think “bench press.” One of the most popular fitness-related search terms is “how to increase my bench press.” The incline chest press could help. But first, let’s quickly jump into the anatomy of our chest and what it takes to build a bigger and...

Big. Juicy. Chesticles. Everyone wants the Arnold Schwarzenegger-like slabs of man-meat hanging off their chest, but few people achieve this monumental feat of iron dominance. So what gives? Everyone is into International Chest Day and building a big bench. We all love pushing heavy barbells...

Bench Press Coaching Points 1 strong, functional body > individual muscles firing independently Setup To create an optimal body position so you can effectively create and transfer force into the barbell. The ultimate goal is to create full-body tightness so you can function as a single unit...

Dorian Yates, the six-time Mr. Olympia champion, is often revered for his incredible physique and groundbreaking training methods. His intense "Blood and Guts" approach not only reshaped the world of bodybuilding but also left a lasting legacy that continues to inspire athletes today. One of the...

The global strongman community has lifted up one of its biggest stars in recent days after England’s strongest man, Kane “The Hurrikane” Francis suffered a brutal injury while training for the log press event. Francis, 32, was attempting to press a weight equivalent to 380 pounds (172kg) above...

Natural bodybuilder and trainer Jeremy Ethier took to his Instagram account this week to put his finger on the correct bench press grip distance for making optimal gains on the bench press. Here’s what you need to know. On the surface, the humble bench press seems like a pretty straight forward...

by Christian Thibaudeau A Complete 12-Week Plan This advanced program will build rapid strength and add mass to your entire body. Here's how to do it. Clusters are my favorite method to increase strength as fast as possible. They're powerful, but because they're so neurologically demanding you...

The first installment of a three-part series that'll turn you into a thick, dense, and rugged beast in three short months. Recently, I said that I hated writing articles giving out specific programs. I feel that as a coach it’s a much better approach to explain concepts and techniques, rather...