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A CORE EXERCISE THAT WORKS EVERYTHING Ab wheel rollouts are known as a core exercise, but they involve more than just your abs. The emphasis is on the rectus abdominis, but you'll also need to engage your arms, shoulders, chest, back, glutes, and even your legs. Your lower back is also a key...

BUILD EXPLOSIVE STRENGTH WITH LANDMINE EXERCISES There’s a new way to train for explosive strength: landmine exercises. Specifically, the ones suitable for ballistic performance. It doesn’t take much to build power. Just add a few of these moves to your weekly workouts and watch your strength...

The Constant-Tension Alternating Curl Partial Overhead Press MacGyver Glute Ham Raise

1 – THE MID-RANGE PARTIAL DUMBBELL BENCH PRESS Want the best pump of your life while at the same time activating the highest percentage of motor units? Then take a tip from Coach Nick Tumminello and try mid-range partials. Here's how to do them with the dumbbell bench press. In a...

You'll be hard-pressed to find any exercise that hammers the anterior core like the ab wheel rollout. If you can do 20 rollouts while keeping a posterior pelvic tilt (glute squeeze) throughout the set, you're a badass. This exercise heavily activates the upper and lower rectus abdominis and the...

There are a few hard and fast rules about building muscle that everybody knows: You need to be in a calorie surplus. You have to train hard. You need to recover from your training. Yeah, yeah, but beyond those three simple truths are plenty of other lesser-known muscle building truths. Here...

You know you're supposed to do your cardio outside – studies show it, the guys at the gym tell you so. Besides, doing sprints and stair runs on a real trail, track, or stadium steps feels far more badass than doing them on a treadmill or stair climber, no matter what the blinking lights tell you...

Still, I ask that you take what I'm about to say with a horse testicle-sized grain of salt and get your aches and pains checked out in person by someone legitimately qualified. I want to make this very clear as there are too many unqualified people in this industry that deem themselves rehab...

TAGS EXERCISE COACHING, TIPS 🔇 Instead of lying lengthwise on the bench, the T-bench position involves lying widthwise. This allows the hips, head, and neck to be off the bench and unsupported. As a result, you're forced to support more of your body and contract your posterior chain from...

TRAP BAR EXERCISES FOR GAINS (AND FUN) The trap bar – also called a hex bar – is the best tool that people seem to forget. If you haven't done a trap-bar deadlift, you've at least seen someone else doing it. It's a simple way to go heavy while minimizing joint stress and injury risk. Here's a...

Here are the top four dumbest forms of cardio and a few smarter, more effective alternatives. 1. The Elliptical Machine Since its inception in the mid-90s, the elliptical has become one of the most popular cardio machines known to man. Walk into any gym today and you'll see a row of these...

Bigger Arms ASAP RAMP UP YOUR ARM WORKOUT If you want to beef up your biceps, first get stronger on compound lifts like rows and chin-ups. But if they still aren’t growing, there are seven things you can add to your arm workout for fast results. Choose a couple of these and get to work. 1...

It's the Golden Age physiques of Clancy Ross, Steve Reeves, George Eiferman, Red Lerille, and Boyer Coe – all winners of the AAU Mr. America contest. Clancy Ross won the Mr. America in 1945. From then until 1963, Ross appeared on the covers of more than 40 magazines such as Muscle Power, Your...

Start the movement bent over with your arms over your head (shoulders at 180-degrees of flexion if you want to get technical). Then lean back, arching the lower back, and perform a row into the lower abs. Get the lats into a fully lengthened position, then go into a fully shorted position, and...

MAXIMIZE YOUR CHEST WORKOUT Not a competitive powerlifter? Then stop training like one. Don't mistake the fundamentals of powerlifting for the fundamentals of strength training. There's a difference. I go into more detail in my book, Strength Zone Training: The Most Effective Method for...

The trap bar row is one of the most underutilized exercises in the gym. The trap bar (or hex bar, Dead-Squat® Bar, etc.) is great for two reasons. First, the grip allows a neutral position with natural pull from the lats, teres major, traps, and rear delts. Proper rowing pulls the elbow just...

The fact is, getting bigger and stronger naturally entails more sleep and more food than the vast majority of you people seem to understand. When you, as a novice lifter, put more emphasis on "staying lean" than on getting big and strong, you demonstrate a fundamental misunderstanding of the...

Different Morphologies, Different Strengths If you plan on staying sane in the iron game, you'd better have a sense of humor. For example, you might be built to excel at one particular lift and be the envy of all your peers. But just when you begin to feel pretty good about yourself, you get...

This exercise fires up the CNS and recruits a ton of muscle fibers. It's a great primer exercise that'll prepare any lifter for a big squat session. THE GOBLET JUMP SQUAT The most common types of jump squats come with their own set of problems that you won't have with this version: 🔇 The...

THE DEADLIFT: DROP IT OR LOWER UNDER CONTROL? Fitness experts and even strength coaches normally recommend controlling or even accentuating the eccentric (lowering) phase of every exercise... except the deadlift. Many even recommend dropping the bar at the top, which completely leaves the...