Tip: Try the Weighted Single-Arm Plank
There's the standard plank exercise, the tougher one-arm plank, and then there's this – one of the toughest variations in existence.
April 12
Tip: The Seated Cable Shrug
Nail your middle and lower traps with this shrug variation.
April 11
Tip: Master the Chin-Up Shrug
Build your traps and upper back with bodyweight. Here's how.
April 10
Tip: The Standing Kettlebell Shrug
Barbell shrugs are great, but if that's all you do you're missing a major portion of the traps. Try this.
Tip: The Lying Leg Raise with Band
This one looks weird, but you'll see how effective it is after your first rep.
April 9
Tip: Nail Your Middle and Lower Traps
To prevent imbalances, don't forget to train the part of your traps that you can't see in the mirror. Here's how.
April 7
Tip: The Kelso Shrug for Traps and Back
If you only do standing shrugs, you're missing a big part of your traps. Try this.
April 5
Tip: 4 Ways to Boost Your Bench Press
Here's a quick overview of four methods more advanced lifters use to bench press more weight and keep the gains coming.
April 1
Tip: Two Simple Ways to Build Bigger Biceps
Two simple adjustments will make your dumbbell curls much more effective. Check 'em out.
March 31
Tip: The Front Squat & Deadlift Challenge
Want to get in your cardio? Skip the treadmill and get in the squat rack instead.
Tip: The Crisscross Challenge
Want to really test your bench press and chin-up? Try this!
March 30
Tip: Do Fall-Outs for Core Strength
Nail your abs and upper body with fall-outs. Here's how.
March 27
Tip: Do Your Rope Pushdowns Kneeling
Want to build your triceps? Get on the floor. Here's why.
Tip: The Double-Duty Chin-Up
The kneeling rest-pause chin-up builds explosiveness and helps you perfect your form on regular chin-ups. Here's how to do it.
March 26
Tip: Master the Single-Arm Bench Press
Strengthen your core and boost your barbell bench press with this exercise.
March 25
Tip: Pump and Hold for Big Delts
For shoulder size, it's more about the pump than lifting super-heavy weights.
March 24
Tip: Try the Triple Kettlebell Push-Up
Thirty push-ups in three different positions. Can you hang?
Tip: Warm-Up With Multi-Directional Plate Lunges
This warm-up drill will make your hips and joints feel awesome and it'll prepare your muscles for the big lifts.
March 23
Tip: Slow Calf Raises for Fast Growth
Calves won't grow? You're probably going too fast. Hold the bottom position for around 5 seconds and the top for 3.
March 22
Tip: Mark Dugdale's Leg Day Finisher
How do you finish off a tough leg day full of squats and deadlifts? Like this.