The Trap bar is one of my favorite training tools and specialty bars. Here's how to use it for pullups and chinups. As an added bonus each variation will help spark new growth, strength, posture improvements, and enhanced muscle function.
When it comes to maximizing your strength, size, and performance, a low to moderate level of exercise variety is critical for maintaining progress and avoiding training stagnation. Here’s everything you need to know about exercise variety.
Excessive low back/lumbar arch on bench press movements is a common mistake even amongst advanced lifters. Not only does it set the individual up for potential injuries but also minimizes the effectiveness of the chest press itself. Let’s fix it!
The Landmine is one of the most versatile training tools in existence. Unfortunately many lifters limit its application to basic rows, goblet squats, and presses. There are dozens of unique exercises that can be performed with it. Here are my favorites.
Although I use a variety of squats and lower body drills with my clients particularly eccentric isometrics, there’s one squat variation I tend to use with just about every client due to its simplicity and effectiveness - namely, the front curled squat.
Over the years I’ve posted some pretty crazy exercises many of which can only be performed once you’ve truly mastered your body mechanics and form. With that said here are 50 brutally tough exercises you’ve likely never done and probably can’t.
The belt squat is an amazing exercise that crushes the legs and you can make it even better by combining it with front rack kettlebell squats and goblet squats. Here are multiple variations you can use to induce functional mass in the legs.
The research is clear on what it takes to build muscle mass, improve functional strength, prevent injuries, and preserve joint health - simply, emphasize a movement’s eccentric phase. Here's how to apply it to the landmine apparatus for optimal results.
Looking for a unique but incredibly effective method for crushing your upper back and lats while simultaneously improving your posture and spinal alignment. Look no further than these plank rows and plank pullups. Be warned, these aren’t for the faint of heart.
While oftentimes neglected, the adductor muscles, inner thighs, and groin must be kept in proportion to the other hip muscles to ensure optimal function, performance, and joint health. Here’s why the Copenhagen plank is the best tool for the job.
Want to take your overhead pressing strength as well as your shoulder development to another level. Try incorporating the Z-press and variations thereof into your training technique. Here are some of my favorite variations I use with my pro athletes.
Here are 10 New Year’s resolution goals that all advanced lifters, athletes, fitness enthusiasts, and general populations should apply to their training in the new year. These will take your performance, physique, strength, size, and health to the next level.
The topic of pain science is incredibly complex. Unfortunately the fitness industry has perpetuated many myths & misconceptions about it. Here’s the truth about pain science including neuroscience pain education (NPE) therapy as it applies to exercise.
The box bench press is not only one of the safest chest pressing exercises there is but it’s also one of the most effective variations for improving your bench press strength and functional hypertrophy in the upper body. Here’s why.
Many athletes struggle to master the overhead press as it can be more technically complex than most upper body exercises. However, the overhead box press is one of the best variations for mastering the vertical press. Here's how.
In part 2 of my renegade row series, I highlight how this effective exercise can be regressed, progressed, and modified to target various muscle groups and movement patterns. Here are 50 of my favorite renegade rows and variations thereof.
Renegade rows and variations thereof are some of the most effective exercises not only for targeting the upper back and lats but also for absolutely annihilating the entire musculature of the core. Here’s everything you need to know.
The topic of training children and adolescent athletes is often controversial as there is quite a bit of inconclusive and mixed data. Here are my top 15 most important tips for safely and effectively optimizing performance in young athletes.
If you’re looking for a seriously intense yet effective way to build massive pectorals, you’ll want to give these eccentric accentuated chest flyes a try. Just be prepared for some serious levels of soreness followed soon thereafter with some incredible growth.
The standing cable chest press is one of the most functional horizontal pressing exercises there is. Unfortunately it’s oftentimes an overlooked and undervalued gem of a movement. Here are my top 10 favorite variations for building strength & size.