strength

If there is one exercise most lifters love to hate, it’s got to be the split squat. As we are stronger in lifting with a bilateral stance than unilateral, performing the split squat usually requires a heavy reduction in weight. No matter what weight you’re using, split squats can help unlock...

Some exercises seem too simple to work, and squat jumps are one of those movements. All you do is lower into a bodyweight squat and explode, your feet leaving the ground and then sticking the landing. Nothing to it, right? However, just because it is not complex doesn’t mean it is not effective...

Stuck in a workout rut? You’re not alone. The rhythm of a routine can feel comforting, but it’s also a fast track to stagnation. To change your workout routine isn’t just about keeping things fresh; it’s the key to unlocking consistent progress and maximizing results. Whether you’re chasing...

70 Percent of Your Sexiness Comes From This How do you attract women? According to one study, 70 percent of your attractiveness comes down to this. And it's not your wallet size. Type in “how to attract…” in Google and it’ll auto-fill “how to attract women.” Apparently, it’s a common search...

THE QUESTION What training, diet, or self-improvement book would you recommend to T Nation readers? Legacy-Book1000×409 41.5 KB Without a doubt, it would be this book. I’ve purchased more copies of it to give out to athletes than I can possibly count. The lessons originated with the All...

How likely are you to die from a heart-related problem? Find out now. It'll only take a minute. Here’s a fun fact: Statistically, if you don’t die in some type of accident before the age of 44, you’re probably going to keel over from cardiovascular disease later in life. CVD is actually a whole...

Keep it simple, but keep it hardcore. No gimmicks and no fluff. Clear out the clutter with these 12 principles, then get your butt into the squat rack. I’ve been on a mission the last few years to get back to the roots of training; to get back to when training was fun, simple, and most...

Many exercises train the back and core, and when you are lucky, an exercise comes along that trains both. Enter the renegade row, a combination of a Front plank with a single-arm dumbbell row. But it’s not for the faint of heart, and here’s why Your core strength limits you because you row...

There are many cool and highly effective strength exercises and it’s impossible to do them all. Between all the variations of deadlifts, presses, rows, squats, and carries, you should never run out of ways to challenge yourself in the gym. But here’s the thing—progress isn’t always about...

Want to build pure brute strength? How about unadulterated muscular size? Maybe both? Here are the best set/rep schemes for your goal. People always want a cut and dry answer to this question, but it’s not that simple. There’s no one “best” set/rep scheme, regardless of your goal. But there are...

In the realm of functional fitness and full-body conditioning, versatility is key. Cardio machines often take center stage, whether you’re pushing through a high-intensity WOD (workout of the day) or chasing your next endurance milestone. While treadmills and rowers are staples, the Ski Erg...

The second phase of a three-month plan designed for those who want to get bigger and have the power and strength to back it up. “Gros, Cut, Fort!” That’s what coaches Poliquin and Benoit always used to say before their workouts. It’s Frenglish (French and English) for “big, cut, and strong.” I...

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...

How to Build Muscle and Strip Off Fat – FAST! I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to be the absolute best method. The Fastest Program for Building Muscle and Ripping Off Fat When...

Many lifters get the wrong idea regarding strengthening the core. They perform endless crunches or planks that leave them staring at the floor. While those exercises have their place, they often miss the core issue. A strong core isn’t just about the six-pack; it’s about stability and the...

When you’re time-pressed, it’s decision time. Do you miss your regular workout and regret it later, or take the time you do have and get after it? Well, this 15-minute superset workout will settle this argument. Designed to pack a punch in a hurry, it is all about getting you in and out quickly...

One of the most repeated phrases in fitness is the concept that “consistency is key,” and while that’s true, it doesn’t take into account the fact that sometimes, for whatever reason, we are forced to take a break from the barbell. But how long can we stay away from the gym before our...

Build Capped Delts When your go-to shoulder exercises stop working, try these. Then get ready to buy some new T-shirts. Impressively rounded delts impart a dominant aesthetic. And you only get this look with significant hypertrophy of all parts of the muscle. If your progress has stalled...

ou probably don't need dozens of movements to develop strength and size - you just need the six very best ones. This is all killer, no filler! Everyone can benefit from getting stronger. But for an athlete, there’s a lot more to physical success than being strong in the weight room. If you’re a...

Can You Meet These Functional Strength Standards? A one-rep max on the bench press only measures a fraction of your real strength. Can you pass this more complete list of tests? How Strong Are You? Sure, you test your one-rep maxes on the bench press, squat, and deadlift, but those numbers are...