squat

This Guide Teaches You: What the differences are for beginners between training for muscle and training for strength. What natural strength standards and expectations are. Which 7 lifts are the cornerstones for building strength. The fastest way for a novice to build strength. How often to test...

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...

You aren’t the kind of person who spends hours on the treadmill each week hoping to cut weight. You’re not a hamster on a wheel, you’re a serious athlete. You want to get ripped and put on more size but unfortunately most of the training techniques for these goals can contradict each other...

Are gym bros telling you your squats are wrong or that you’re doing a half squat? Our answer to that: it depends! There are plenty of ways to do a squat and each type targets a different body part. While it is true that you might be doing squats incorrectly, there’s also a chance you’re just...

The goblet squat revolutionized the way squats are being performed and taught worldwide after the great Dan John came up with it. If you don’t know what a Goblet squat is, I’m getting Dan John to come over to your house and personally put you through his goblet squat workout—but it’s probably...

Former M&F cover models Frank Sepe and Don Saladino may be known for their “Sleeveless” workouts, but they are about much more than arm training. They push themselves hard on leg day too. As they do with their other workouts, Sepe and Saladino find ways to make lower body exercises more...

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...

A no nonsense 3 day per week program that will have you gaining muscle and strength quickly. It focuses on compound and bodyweight exercises. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration6 weeks Days Per Week 3 Time Per Workout45-60...

No equipment or gym? No problem. Build muscle at home with this classic bodyweight training system. This is a flexible training system that focuses on the use of exercise complexes. WORKOUT SUMMARY Main Goal Build Muscle Workout Type Full Body Training Level Beginner Program Duration4 weeks...

Back squats may the king of all leg exercises, but front squats and deadlifts are certainly legday royalty as well. To improve your front and back squat you need to do it more and intelligently program squat accessory exercises to strengthen all parts of the movement and improve technique...

Maximize your leg size and strength, improve your lift form and work to stave off common injuries with these 20 barbell squat tips. When I first began toying with the barbell squat way back in 1986 I knew nothing about the lift. Bodybuilding magazines featured pictures of Tom Platz squatting...

What causes butt wink, and is it something to be concerned about? Learn how to improve your squat form and reduce likelihood of injury by minimizing pelvic rotation. Butt wink refers to the posterior tilting or rotation of the pelvis in the hole of a squat. As a lifters sinks to depth and...

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...