What mobility or stability drills should I do? How much should I do of them? Which days do I do them on? Here’s what to do, when to do them, how to do them, and how long you should do them.
You should integrate the Smith machine into your sessions with the intention of creating a new stimulus, taking advantage of its ability to let you push past a normal threshold of muscular failure. Here are my favorite ways to do so.
A lot of coaches shy away from the overhead press because it’s “dangerous.” But my question to the coaches that say that: “Aren’t most exercises potentially dangerous?”
We have a current state of back development in the sport that erectors are thick and upper backs overpower lat development. There’s a reason for this — and a way to fix it.
So why do you want to build a strong, thick upper back? Isn’t the bench all pecs, shoulders, and triceps?
This four-step progression is used to help young athletes develop the proper form, stability, and strength required to use a barbell.
Let’s get into which strongman events will help improve the big three and how to program them.
If you’re beat up from powerlifting or more concerned with hypertrophy, some of these variations may prove useful. In all honesty, alternatives of the basic lifts have done the most for the development of my physique and hypertrophy.
For any exercise, you need to know the proper progressions and regressions. Here is a simple squat progression you can implement with your athletes today.
The exercises you can incorporate with kettlebells are virtually endless. Here’s how to get started with some of my favorites.
In my entire life of training, I’ve only ever had six training partners, and never more than one at a time. Now I have two. That’s right — there are three of us.
Bulk up your back, strengthen your deadlift, and learn to activate your lats with this one exercise.
Deadlifting is one of the oldest and hardest exercises around. It’s very simple—you just pick the bar up off the ground and stand up with it. Well, it’s not that easy for everyone.
Evaluate hamstring general function, range of motion, asymmetry, strength, potential for injury and more with Dr. Eric Serrano’s hanging hamstring raise.
A big yoke equals instant respect. No one wants to screw with a guy that has a big neck and a thick yoke.
After being plagued with injuries for six years, these three things got me back to pushing legs 100% without risk of injury.
John Meadows’ expertise on shoulder training filled a void in the atmosphere of bodybuilding information. I’ve incorporated rear delt work with all of my clients, and I’ve learned a few things along the way.
Watching lifters attempt the continental clean has given me a case of the heebie-jeebies dozens of times. I’m here to give some pointers on making the movement stronger, safer, and more efficient.
A lower back injury doesn’t have to mean the end of your training days. Here’s one of my go-to methods for continuing to train hard and make progress.
Say your quads, hamstrings, and glutes are capable of handling 500 pounds in the squat, but (because of weakness, tightness, or overuse), your adductors can only handle 400. Not a good look.
I have been asked so many times lately about rear delts that I figured I would make this the topic for the second edition of Body Mechanics 101.
Effectively train your hamstrings with these hacks and find yourself sitting a few inches taller.
If I had to pick the three most common mistakes I’ve witnessed in the last 10 years of seeing lifters miss with the log, here they are, with a video of Zydrunas Savickas coaching the movement.
Want grip strength like a bear and biceps like baseballs?
I see terrible training mistakes on an almost daily basis, and not just the ones veteran meatheads like to post on social media to poke fun at someone in the gym who doesn’t know any better.
I’m 22 weeks into my off-season and implementing some unique tweaks to my back training.
The following details my secondary back workout. I slightly deviated from the plan because the workout took place at the elitefts Compound and Dave Tate took over the biceps programming portion.
Get a bigger bench and boulder shoulders with this easy movement.
Having big, strong arms is more than just something to flex and brag about. It shows health, vitality, and does absolute wonders for your confidence. And all you have to do to achieve them is train your arms intelligently.
Moving increasingly heavier weight from point A to B served me well until I tore my pec benching 500 pounds and blew out my lower back squatting 700. Now I find new ways to add intensity.
Coaches must strive to properly ensure a basic neuromuscular connection occurs through correct anatomical position, neurologic comprehension, and sensory awareness before attempting a pull-up.
You’ll notice that these are stabilizer-focused lifts—that’s a common theme in sussing out the value of new lifts as well as old ones that have been rediscovered.
Even the best of the best display small form errors while performing common lifts — Clint Darden challenges Dave Tate.
Those chasing elite level power, performance, and physique development will take the most interest in Dr. Serrano’s special band manipulations during the set.
This article series describes how you can incorporate bodybuilding exercises into your powerlifting training for big benefits in strength and aesthetics.
You should be doing Reverse Hypers twice a week, year-round. Keep them fresh and challenging with these programming variations.
You can train shoulders in a lot of ways, from a lot of different angles. Including the full workout, one of bodybuilding’s brightest minds shows how to do it best.
A shoulder day that will leave you never wanting to move your arms again.
My program design was technically sound and my lifting technique was good, but my back still wasn’t improving. This is when I turned to the study of anatomy and biomechanics.
There are two categories for max effort exercises: strength builders and strength testers. Every lifter has their own. Once I found mine, I built an 1160 squat and an 850 deadlift.
This article gives you the 12 best exercises to build mass in the necessary areas for a stronger bench press. Body-part by body-part, exercise by exercise, it’s all here.
Seated rows are a staple in many back workouts, but they can become boring after a while. Mark Dugdale gives a little bit of a twist on seated rows to bring back some excitement to this exercise.
Here are six different exercises to kill your underdeveloped hamstrings — high reps, low reps, extended time, heavy weights, and GPP cover everything you need to make them bigger and stronger.
The healthier you can keep your spine, the longer you can train heavy and grow muscle. Here are my top-10, spine-friendly exercises.
Getting outside of your comfort zone, and literally getting uncomfortable can be a key to get you past plateaus and sticking points.
My road to 600 can be broken down into two phases of training: the Raw Strength Phase and The Equipped Peaking Phase. Here’s how I did it.
As a passionate bodybuilder, it brings many a tear to my eye that the following chest, back, and hamstring exercises have been all but forgotten or underused by many lifters.
To improve athletic power, functional core strength, and body composition, check out these video exercise executions and training strategies that you can use right away.
If your leg development is lagging, it’s time to start dragging.
The Juarez Valley 10 is the ultimate chest finisher — this sequence will have your chesticles swell up like the Himalayas!
A broken back doesn’t mean you can’t build your bench. Try this movement to teach better stability through squeezing your glutes and bracing your abs.
Growing and progressing is the name of the game. You should do what works even if it isn’t new.
You’ve probably heard of ascending or descending pyramid methods. The Jaurez Valley 8 is different. It’s a valley that is as brutal as it is effective.
Building rock solid shoulders with excellent functional strength requires the correct strategies and gritty effort. This guide will show you how to get the most out of your shoulder work.
Why the hell not just use a full range of motion? This is why.
Chains change the game — and not just for powerlifters. I’m going to show you an unconventional fly that is fit for the bro to the top pro.
Engaging your glutes is half the battle. Structuring a program with the right exercises is the other.
You won’t win the arms race with puny forearms and flat peaks. Enter the Fat Bar Reverse Curl.