Tip: The Curtsy Lunge
Nail your glutes and challenge your overall mobility, stability, and strength with this lunge variation.
January 19
Tip: Calf Training – The Right Way
Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.
January 18
Tip: The Two-Up, One-Down Calf Press
Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.
January 17
Tip: Standing Calf Raise, Rest-Pause
Hit failure at 12-15 reps, rest only 20 seconds, then repeat for as many reps as possible.
January 16
Tip: Seated Dumbbell Calf Raise
If your gym doesn't have a seated calf machine, you probably don't work your soleus. Let's fix that.
January 15
Tip: Pullover and Press
Blast your triceps with this elbow-friendly exercise.
January 14
Tip: Dip with Chains
Set the chains up so that the majority of the chain weight comes off the floor for the top half of the dip, overloading the triceps.
January 13
Tips: Concentration Curl with Offset Grip
The offset resistance will help you develop the short head of the biceps for thicker looking arms.
January 12
Tip: PJR Pullover for Triceps
This is the most effective movement for growing the long head of the triceps.
January 11
Tip: Banded Close-Grip Bench Press
Blow up your triceps by doing these out of a rack, from mid to top range, using bands.
January 10
Tip: Independent Handle Pushdown
Rope pulldowns are fine, but try this pushdown variation using two handles for a great pump and a new stimulus. Great for warm-ups.
December 26
Tip: Slow Tempo Pull-Aparts for Reps
Slow down your reps and the pull-apart can become a muscle builder.
December 25
Tip: Muscle Control Pull-Apart
A pull-apart to increase your bench press? Yes. Try this.
December 23
Tip: Therapeutic Pull-Apart
Use this variation of the band pull-apart to reduce soreness and pain.
December 22
Tip: Deadlift – Explosive Triple from Deficit
Sub-maximal explosive deadlifts for sets of 3-5 reps are sure to boost your conventional deadlift PR.
December 20
Tip: Stiff-Leg Deadlift from Deficit
You need a strong posterior chain to deadlift big numbers, and it's hard to beat this lift to strengthen it.
November 12
Tip: Parallel-Grip Cable Press
This cable exercise does a great job of smashing both the anterior and medial heads.
November 11
Tip: Incline Cable Lateral Raise
Nail those shoulder-widening medial delts with this exercise.
October 27
Tip: Ring Row
Performed with rings or a TRX, this row variation in infinitely scalable. Just adjust your feet and stance to make it harder or easier.
October 26
Tip: The Knee Block Squat
This movement blocking drill is a good first step when it comes to cleaning up your squat form.