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Phase 1 – Jacking You Up The goal of this first phase is to prime your body for the subsequent training phases. Basically, we want to jack up your nervous system efficiency so that you’ll be much better at recruiting the all-important high-threshold motor units (HTMU’s), sometimes known as the...

They advocate good form and safety, but are they keeping you small and weak? Train like a fragile flower and you'll look like one too. Behind the neck presses are the most effective shoulder-building exercise you can do. They don’t cause shoulder problems; they highlight preexisting ones...

Here are three ways to do this exercise that'll build your back, make your shoulders feel good, and even boost your bench press. My most successful bench-pressing phase involved doing band work between sets. I’d been experimenting with various types of band-only exercises for the back – slow...

Powerful delts are essential for athletes, but the shoulder joint is prone to injury. Increase the health of your shoulders to increase the size of your delts. Paul is in trouble. His body was already banged up from years in the ring, and now this: an injury while filming a movie. The doctor...

Whether you’re aiming to build muscle, burn fat, or improve overall fitness, kettlebells are designed to deliver a dynamic approach to full-body strength and conditioning. This 4 week kettlebell transformation workout utilizes a single piece of equipment that allows you to streamline your...

Jeff Nippard is a huge advocate for results-backed, science-based bodybuilding, but still believes in mastering the basics for greater gains. Case in point is a recent social media post, where the Canadian coach lists the top 3 most common bench-pressing mistakes that he’s observed. And, while...

You can do many satisfying things in the gym, but few can match arm day especially when you add these triceps exercises into your routine. We’re not exaggerating. The feeling of extending your elbow and rotating your arm to reveal your sexy horseshoe triceps is unmatched. But the triceps are...

Do You Even Need to Bench? Is the bench press right for you? Maybe. But maybe not. Here's what you need to know. In part one 17, I explained how the term “king of lifts” is defined as an exercise that’s not only superior to all other alternatives but also the best exercise for everyone. It means...

It's Time to Chase Some Better Movements Unless you're a powerlifter, stop with the emphasis on bench, squats, and barbell deadlifts. There are better masters to serve. Here they are. For years, lifters have treated the "big 3" lifts – squat, deadlift, and bench press – as if they're sacred...

Got Relative Strength? Find Out Right Now. You should be able to pass these tests before you hit the bench, squat, do direct arm work, or add more ab exercises. Can you? 1. 25 Goblet Squats with 50% Bodyweight Before you graduate to barbell squats, you should be able to goblet squat to parallel...

A Complete 4-Week Plan The best kettlebell workout. The most powerful kettlebell exercise plus hardcore strength work. Get ready to be better... at everything! Without challenges, the human body will soften. We thrive when we push our boundaries, reach goals, and blast personal records. We...

Best Bench to Build Your Chest The incline bench press doesn't do what you think it does. Choose the decline press instead for more chest growth. Here's the science. Incline Bench Press vs. Decline: What's Best for Growth? It's becoming increasingly rare to see decline benches in the gym. Sure...

Follow the Rules, Build Size and Strength Stick to these rules to build size and strength. There's no way you won't grow! Follow these rules and you’ll build muscle and strength. Period. This is the best way to optimize workout quality. Each day off allows you to maximize recovery and growth...

LEG PRESS + REST-PAUSE = GAINS The rest-pause method works great with the leg press. Load up the leg press with your 15RM weight (the most weight you can lift for 15 reps) then get at least 25 reps in one set. How? By taking short 30 second rests. (Rack the weight during these short breaks.) So...

Make Better Gains with 30 Minute Workouts TAGS BODYBUILDING, TRAINING HERE'S WHAT YOU NEED TO KNOW... With a smart training plan, you can cut your gym time in half and increase your gains at the same time. Intense workouts done for three days a week with greater discipline, focus, and...

Some lifters frown upon some fitness machines and the exercises performed on it. The Smith machine is one of those underappreciated piece of strength equipment mainly due to what may be perceived as its biggest drawback: the fixed bar path. But you may be surprised by how many unique Smith...

THE DUMBBELL FLOOR PRESS This is a staple exercise for many lifters. The floor press is simply bench pressing lying on the floor. This will reduce the range of motion compared to the regular bench press because the elbows stop when they hit the floor. You could argue that this might be a more...

What's the first thing that comes to your mind when you see a tall guy in the gym? Besides saying, "Damn, he's tall," you're probably thinking the guy either plays basketball or paints ceilings for a living. Or even worse, you say to yourself, "Man, he's skinny." For the most part, "skinny" is...

TAGS BENCH PRESS, CHEST, EXERCISE COACHING, TIPS A multi-contraction drop set requires some specific equipment: light resistance bands and Mark Bell's slingshot. I find this to be the best option but I'll provide other ones for those who don't have these tools. First do 5 reps with added band...

HERE'S WHAT YOU NEED TO KNOW... Training economy is huge. You should always strive to get the greatest effect out of the smallest energy expenditure. Sequencing your workouts so each exercise feeds into the next is an effective means of reducing or eliminating warm-up sets. Methods include...