A majority of training protocols recommended by mainstream magazines as well as performance coaches relies on quantity rather than quality to produce the desired training stimulus. Here's how to remedy this issue and optimize your results.
Eccentric accentuated training can be a bit tricky when applying it to lower body strength training. Here’s how to apply the bilateral assisted negative accentuated (BANA) 2:1 method to squats, split squats, and lunges for strong and massive legs.
Want to know why extended eccentric isometrics using 90-degree squat mechanics are so effective for dialing in your squat form? Read this article but be prepared to change your mindset and thought process on what proper squat form entails.
Eccentric Overload is one of the most effective methods for inducing functional strength and size throughout the body. Fortunately this negative accentuated principle can also be applied to pullovers and straight arm pulldowns. Heres how to do it.
If you're looking for a unique training protocol that not only improves muscle activation and body mechanics but can also be applied to every movement pattern there is, you'll want to give the offset angle training method a try.
The barbell Zercher squat is an incredibly effective lower body exercise. However it also has its share of downfalls. Here's how to use kettlebells and landmine stations to improve the effectiveness of this classic strength exercise.
The dumbbell squeeze press is one of the most effective exercises for crushing your chest, shoulders, and triceps. However, by applying principles of eccentric overload we can make the movement even better. Here's how.
The ab rollout is one of the most effective movements for crushing the core. Unfortunately, most individuals perform them incorrectly thereby negating the benefits and promoting potential injuries. Here's how to use the bear crawl to fix that.
I frequently run into a scenario where I'm asked what exercise I would chose if I could only select one movement. While this is a difficult choice I decided to chose an exercise that literally targets every muscle from head to toe. So here it is.
The windmill side plank is one of the most unique yet highly effective full body and core stabilization drills you can perform. To master this movement you'll need some critical cues combined with advanced variations that force perfect mechanics.
If you're looking for a method that maximizes the effectiveness of Olympic lifts and also saves the joints, you'll want to implement reactive neuromuscular training (RNT) to your cleans and snatches. Here's how to do it plus 7 unique benefits.
Here's one of the most simple yet effective exercises everyone should be doing on a daily basis. Unfortunately everyone sucks at it. To reap the benefits of this drill it requires proper body alignment, positioning, and coaching cues.
I recently developed a unique chest press that may in fact be one of the most effective chest presses I’ve ever used. I refer to this as the Pivot Press. Besides crushing both the upper and middle regions of the pectorals it also hits the entire posterior chain.
Kettlebells are one of the best tools for performing a variety of movements including deadlifts, squats, rows, lunges, and more. Unfortunately the ability to overload the muscles adequately can compromise their effectiveness. Here's how to resolve that.
The Smith machine gets a bad rap in the fitness industry. In fact, I rarely use it with my athletes. The one exception to this rule is the bilateral assisted negative accentuated training protocol (BANA) as it's one of the most effective methods there is.
Performing Olympic lifts from a single leg or unilateral position particularly when using a full hang eccentric isometric RDL helps to resolve many common issues athletes struggle with particularly imbalances, stability, motor control, and mobility.
Targeting the upper back and lats can oftentimes be quite difficult even for advanced lifters as you have to work directly through the grip, forearms, and biceps to get to your back. Using the slingshot method overcomes this issue and crushes the lats.
Want to fix your squat technique? Try incorporating reactive neuromuscular training (RNT) into your goblet squats. This is one of most simple yet effective methods for grooving proper squat technique and lower body mechanics into your CNS.
Proper lifting technique and body mechanics are essential for long-term joint health, performance, and physique improvements. With that said, here are 20 tell-tale indications you can use to determine whether or not your form is due for an overhaul.