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.
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.
Looking for a quick solution for fixing improper foot and ankle mechanics? Look no further than the “bridge the gap” method. Here’s how to apply it to your favorite single leg movements as well as squats, deadlifts, lunges, and hinges for optimal lower body function.
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.
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.
When it comes to optimizing athletic performance, speed, and power output, mastering your jumping and landing mechanics are key. Here are some of my favorite variations to master your jumping & landing mechanics including eccentric isometrics.
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.
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.
Combining the trap bar with accommodating resistance in the form of band assistance, band resistance, and chains produces some incredibly potent movements particularly when it comes to deadlifts, squats, hinges, lunges, and more.
Many of you know I’m a huge advocate of eccentric isometrics as they’re one of the most effective methods for improving strength, size, and muscle function. This same concept can just as easily be applied to glute bridges and hip thrusters.
The ball-to-the-wall overhead press is one of the most effective and safe shoulder pressing exercises there is. In many ways it’s even safer than the landmine press for overhead athletes. Here’s why it’s so effective and how to progress it.
The inside out protocol not only increases the difficulty of traditional ring pushups and dips but it also increases muscle activation, motor control, functional strength, stability, and joint health. Here’s how to perform inside out ring pushups and dips.