Try out this very effective program for hypertrophy that’s ideal for beginners and intermediates alike. All you’ve got to do is train four days per week using this three-day split: push, pull, and legs.

This is a great exercise to use before the leg training session begins to activate the posterior chain and wake up dormant muscles. Feedback from numerous clients, including NFL athletes, tells us that squatting and running feel much better following this specialized movement.

There are a lot of great tips, but these are what I consider the best for training back, shoulders, chest, triceps, biceps, calves, legs, and abs.

A good off-season program gives your joints a break, helps you put on quality muscle, and gives you a mental break from the rigors of competing so you can just have some fun training. This program provides all of those things.

Here is an unbeatable compilation of the best blood-pumping lower body movements from team elitefts.

Dave "MF'n" Tate tries to take Derek "Mountain Puppy" Dolgner to obedience school…but the puppy breaks his leash.

Elitefts™ Advisor and Owner of Mountain Dog Training and Nutrition John Meadows performs a set of Dead Stop Leg Presses.

Elitefts™ Advisor and Owner of Mountain Dog Training and Nutrition John Meadows performs squats with the elitefts™ Tsunami Bar.

Matt Ladewski owner of Region Barbell Club demonstrates how to perform Serrano Split Squats

Julia Ladewski demonstrates how to perform a banded dumbbell leg curl

Mark Dugdale demonstrates how to perform a brutal drop set of Bulgarian Split Squats

John Meadows performs a Tri-Set for Legs with extensions, hack squats, and presses

Matt Kroc performing Up & Down sets on the Leg Press

EVERYTHING you wanted to know about the new & improved SS Yoke Bar plus a TON of training information.

Leg Training Mountian Dog Hell

This exercise helped Matt Dimel increase his squat from the mid-800’s to over 1000 pounds in a two-year period.

Box Squat With Bands: The benefits of this exercise are numerous.

Have you have ever wondered what a Mountain Dog leg training session looks like?

It’s as hardcore as it looks.

Mean muggin’ on the leg curl machine.

Probably not performed by actual sumo wrestlers.

It doesn’t take long for this to get around when you post on an online training log.

Extend, my friend.

The Wall Squat

Yoke Bar Box Squats

This is a variation of a lunge that is done with the front foot placed on an elevated box.

To begin this plyo exercise, start seated on a box.

Maintain upright, neutral torso posture throughout the execution of squat.

Torso Stability and Coordination

I really like this exercise.

This exercise is one of the best ways to dynamically stretch the hamstrings.

Begin the exercise on all fours.

This exercise was recently done by Dave for higher reps (15 reps) and done as a lactic acid tolerance workout, which is code in Dave’s world for getting a big pump.

The Power Squat is a machine that we jacked up a bit to make it better.

This exercise is used for people that cannot lift the leg sled by themselves.

Take a zercher hold on your keg and keep the keg right under the chin, upper body stays upright

This is an excellent movement for the legs AND upper body. The weight sits on your hands as if you were about to perform a military press with palms up.

We call this keg shoveling b/c we explode the keg over our shoulder as if we were shoveling, those of you in the colder states know what this looks like 🙂

Start with the keg on the ground.

The water in the keg will be pushing you all around making your body work extra to stabilize in one spot.

The Zercher squat has been one of the biggest secrets of powerlifters over the years.

This is one of the movements that to be honest with you we just said “what the hell try this” and did it.

This exercise is designed to work the glutes, quads, and hamstrings while keeping the stress off the lower back.

This movement is great for so many reason I am not sure where to begin.

These lunges are preformed while walking.

To do a Zercher lunge, hold the bar in the crooks of your elbows.

This is a HARD CORE max effort movement that will blow your head off.

The cambered squat bar is an excellent variation to a straight bar for several reasons.

This is a great bar for bigger guys like Mike (see picture).

Then I thought about the genius of this exercise.