squat

Been away from the gym a little too long? Check out these 10 warning signs that it's time to get back in the gym - and learn what to do about it! Did your rest day turn into a rest week or month? Sometimes life happens and the plan that you had to hit the gym five days a week gets crushed. It...

Want to increase your squat numbers & set new personal records? Check out these 5 technique tweaks that will set you up to exceed all your squatting goals! Squatting is simple; you’ve been doing it since birth, right? Sit down, stand up, rack the bar, upload the video to Instagram, receive...

Stuck with some extra holiday flab? Burn it off faster by tackling these intense fat burning workouts. Includes workouts for a variety of different equipment. Ah, the holidays. Our wallets get thinner as our waists get thicker. Our excuses for inhaling seasonal grub are numerous. From just...

Get one step closer to your ideal physique with these fat-blasters designed to be added onto your existing routine to help maximize fat-burning! Are you the type who wants to take your physique to the next level? Do you want to drain every last drop left in your tank to see what you’re really...

These 2 quad exercises aren't commonly performed. But for those who choose to learn about them and train them - they reap the reward of massive quads. Most of the "build big quads" workouts I see online are pure fake hustle. They mainly revolve around some combination of these weak movements...

Has your leg growth fallen behind? Are you in need of a solid leg day, but don't have access to a squat rack. Try barbell hack squats for instant growth! 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...

Stop neglecting your legs and start building massive quads. These 6 quad building hacks and exercises are exactly what you need to spark quad muscle growth. If you clicked this article then I already know one of two things. You either already make it a goal to tackle leg day or you’ve realized...

Get creative with the most dreaded day of the workout week with these 5 insane-yet-effective moves that will build leg-muscle mass in no time. Leg training isn’t easy and you may think your exercise arsenal is limited at best. You may be under the impression that when leg day rolls around you...

Are you stuck without a squat rack and bench? This 4-day upper/lower split will show you exactly how to get strong, and add muscle with only a barbell at your disposal. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Split Training Level Intermediate Program Duration8 weeks Days Per Week 4...

Maximize your workout with these versatile and quick warm-up routines! In just 15 minutes, you will be better prepared for any workout program that you take on. WORKOUT SUMMARY Main Goal General Fitness Workout Type Split Training Level Beginner Program Duration8 weeks Days Per Week Time Per...

Tim Sparkes knows a thing or two about valuable gym sessions. The multiple time Open Power Lifting winner, bodybuilding coach, and owner of the Die Hard Gym in Peoria, AZ, takes pride in using his experience to build healthier and stronger individuals. And, when it comes to the humble squat rack...

In 1997, Randy Hetrick created his first version of the TRX out of a Jiu-Jitsu belt and parachute webbing. Even when bullets were whizzing past his ears, he wanted to stay in tip-top shape. Now TRX training is a worldwide phenomenon that’s common in gyms and homes everywhere and not just the...

Strength Training vs. Muscle Building for the Beginning Lifter During the initial stages of training, there is very little difference between working out to build strength and working out to build muscle. Both goals will require a substantial addition of strength for key compound exercises such...

Long before Dan John invented the Goblet squat, there was another anterior-loaded squat being performed called the Zercher squat. Zercher squats were the brainchild of 1930s St. Louis strongman Ed Zercher, who according to training lore, didn’t have a squat rack where he trained. Instead, he...

Did your rest day turn into a rest week or month? Sometimes life happens and the plan that you had to hit the gym five days a week gets crushed. It happens to everyone. What matters is that you find your way back, even if it's been a while. Here are 10 warning signs that you may have been away...

Squatting is simple; you’ve been doing it since birth, right? Sit down, stand up, rack the bar, upload the video to Instagram, receive immediate gratification from each subsequent notification - yep, we’ve all been there, you get the idea. Well, what do you do if the movement starts feeling...

If there is to be a bodybuilding analog to the infamous Shakespearean quip, “To be, or not to be? That is the question.” I think it’s safe to say that, “To squat, or not to squat? That is the question,” would find itself atop the list. Classic literature references aside, barbell squats are...

They call it the ”King of All Exercises” and for a good reason. High relative strength in the barbell back squat correlates with numerous athletic feats - increased vertical jump1, reduced 40-yard sprint times2, and faster sprints while changing direction3. So obviously you should back squat...

The split squat is an exercise most lifters love to hate. With the reduced base of support, using less weight than the bilateral versions and the discomfort and soreness it gives you, it’s easy to dislike. Split squat and the various split squat variations fall under those things you don’t want...

Well, it's a good thing you happened upon this article, I'm going lay it all out for you with some step-by-step guidelines. I'll even throw in a sample program at the end if you want to look like the Solution but move like Lebron. All too often, I see guys get stuck on the non-essentials and...